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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,666)
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8/1/14 5:12 P

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SHARON: Just jump right back in. A week off isn't bad at all. Most would say...just make your first run an easy one and you are right back on track. Pick up where you left off. You didn't lose hardly anything IF anything... And in fact, may have done your body good to have the rest. :D

Loved reading about everyone's experiences on the run walk with onlookers as well. Most people I know wouldn't dream of doing Galloway. Likes it's for wimps or something. They never say it...but they have no interest so you have to wonder. I have no problem with people doing all runs. Been there myself. Had more injuries for sure. No doubt about it, Jeff's run walk run method cuts inures way, way down. I bet at least 95% down!

I rode my tri bike this afternoon after not having been on it in a month. Got five miles out and this big BANG sound, like a gun, occurs. Suddenly, it's difficult to ride my bike and is bumpy. I pull over....sure enough...I blew a tire. NO ONE I knew would be home and able to pick me up! I took a couple of bike tire changing clinics and was told both times...I have a hard rear wheel to change. It's not like other bikes, even tri bikes and you have to do this extra step due to the bike design. I couldn't remember what it was and didn't want to dismantle the bike only to have parts everywhere and no way for anyone to pick up the pieces, so ..... I walked....and walked.....and walked, IN CYCLING SHOES! I took them off for a little while and walked in my socks on the grass while pushing my bike on the pavement. But that was worse. Not even a full mile, and I put them back on. The bottoms of my feet feel raw, but they look ok....Now I have them sitting on an ice thingy. Feels great.

My walk home was shorter than the ride out, fortunately. I walked 3.46 miles after going 5.1 miles out. A total of 8. something or other. I'm tempted to count that as my 8 miler if my feet don't get better by the AM! They feel RAW....but they look OK. I thought for sure I'd find horrid blisters. So far....you can't see anything. But they are sore to walk on...superficially. Hoping they feel better by tonight or tomorrow at the latest. Even if they do, I'll have to play it by ear and at the first sense of discomfort, turn around. Cycling shoes are like cleats. They connect to your pedal so have a stub like feature and the shoe is very stiff. Not designed for walking at all! Bummer....I really love the long run and now it is jeopardized. :(

JUNE: And DEE... I had surgical menopause as well, about 10 years ago when I was 48. 58 now... and although that was nice skipping the intermittent periods, heavy flows, surprises, etc., it didn't make the hot flashes any easier! They were pretty bad for me and I came close to getting the HRT. My doc said anytime...just say the word. I'm so sensitive to medications, they often make me sicker than what's going on. I had a horrible time with the pill in my younger years and had to give that up after only 4 months! I was miserable. So I feared the HRT would be a problem and just grinned and beard it. But if you are miserable, and you have no medical reason not to, I'd go on something to get me through the rough journey. Took me about 3 - 4 years of miserable and finally feel like my old self again. My bones went from super strong to osteopenia (borderline osteoporosis, but still ...a low normal), so that isn't encouraging news either. We women! Hang in there and I hope the doc can give you some relief!


STACIE...Way to go finding alternative things to do while your back heals. May you have a quick recovery!

JEAN... Sounds like you are having a wonderful time. We haven't been on a trip in almost two years...unusual for us, but retirement is coming soon so we don't want to spend to much until we figure out just how much we CAN spend. :D

Thundering out....glad it waited until I walked home!

Lynn

Edited by: TENISWHIZ at: 8/1/2014 (17:25)

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XANA97's Photo XANA97 Posts: 64
8/1/14 3:40 P

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Hello all. I had guests in town last week and that threw a wrench in my schedule, and I have been remiss about getting back to business. That's all that I have for now.

Wishing you all well.

Sharon

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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,927
8/1/14 10:46 A

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Cindy, big hugs to Sasha - 12 miles is great. Sophie would be dead. The poor thing hasn't run in a month because I haven't run in a month. I did walk her about a mile twice this week, and she was panting. Of course she needs a haircut and it was 100 degrees, but mostly it's lack of real exercise.

Well done, Floydstime!

Lynn, I hate when that happens. At least in a race when you play leap-frog with folks, they notice what's going on and sometimes ask. When we ran the Wineglass Marathon, Catherine, Cindy and I were asked what we were doing. When we explained we were told 'keep it up, it's obviously working'.

Jean, enjoy the mountains.

Stacie, hope the back is better. Enjoy the dancing.

June, you'll get through this! I missed it all (surgical menopause) although I'm having the hot flashes and night sweats now that I'm off HRT. Fun and games. Truth to tell, it doesn't bother me much any more. It comes with the territory. You are right to see a doc. No sense being miserable.

I'm not quite sure yet what my strategy will be tomorrow. I can either just walk, or run/walk with the slowest group. I did notice that my knees felt swollen today, and it was difficult to squat. Not sure what's up with that. Guess I'll wait until tomorrow to decide what to do.

Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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JUNEPA's Photo JUNEPA Posts: 7,372
8/1/14 9:51 A

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SB the Big Sky country and hiking sound great!! Colorado is one of the most beautiful states, in my opinion. Yay for keeping up with your running

Trill your dog is amazing. And has to keep up with active and amazing you !! That's awesome your daughter is giving a year of her life to a very worthy cause

Lynn, not too many people are impressed with the Galloway system on first hearing about it, I think it is pure genius, not only has it increased my running distance and fitness, and kept me at very low injury incidence compared to other runners doing similar milage, it has made me faster. I thought at first I would be compromising speed for being able to run with less injury.

Catherine, wise recovery

Dee, wishing you a continued steady recovery

Marsha I have intestinal voiding reflexes at long distances too, but gradually I am learning how to manage it and the distance and time they occur are getting longer.

AFM I am having fun with peri-menopause. At my age, this should be over,(56) but I had regular periods until February of this year, then lots of hot flashes in March and April, but no periods, May I had a very heavy flow and my iron went dangerously low and had low hemoglobin as well, the doctor put me on iron supplements, no period in June, a seemingly regular one in July then some spotting, then a super heavy flow again, I had to take medication to stop it. So my running program has taken a hit. I took a couple of weeks off and will be starting slowly again. I never had problems with periods before or with childbearing and childbirth, but these heavy peri-menopausal flows are crazy. I am going to a ob-gyn next week. Good thing we have modern medicine, I think in the old days women would just have been weak and semi-invalid from these kind of issues. I feel okay now, thanks to iron supplements, the medicine to stop the last flow, and having my blood profile monitored and hope to be through and out of this phase, although it could take a year or two typically. Crazy during the episodes, not too bad in between.

June
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB (personal best) is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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WILEE323's Photo WILEE323 Posts: 684
8/1/14 9:04 A

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I love the first day of the month. New beginnings! Because of my sore back, I've been walking this week. I've gotten at least an hour in every day. I have another chiro appointment this afternoon and hope to run on Sunday. May do some biking and dancing tonight if I'm able! I feel so much better when I'm mobile.

Lynn - it's hard to change the mentality of thinking that runners have to run. I still struggle with the thought that I'm not a real runner because I do the intervals or I feel the need to explain myself. Heck, most people are just impressed at going 13.1 miles no matter how it's accomplished.

SB - your trip sounds fabulous. Hiking in the mountains - awesome! Safe travels!

Cindy - great run and bike ride! The welcome reward of a hill, coasting down the other side!

Great recovery strategy, Catherine!

Good luck on tomorrow's run, Dee.

Have a wonderful weekend!

Stacie

I am a runner because I run. Not because I run fast. Not because I run far. I am a runner because I say I am. And no one can tell me I'm not. ~ John "The Penguin" Bingham


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SEABREEZE64's Photo SEABREEZE64 Posts: 10,586
8/1/14 8:51 A

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emoticon

CINDY: Wow - 12 miles with your dog - one healthy animal.

LYNN: You are so right.... there is a difference between stopping and walking. It is all about covering the distance.

Hi to everyone else.

****

Today....
a short slow run
packing
traveling

It is so BEAUTIFUL in these mountains. I forget how much I love hiking in nature. I can hike in Florida, but is it definitely different than up and down these hills (mountains).



Edited by: SEABREEZE64 at: 8/1/2014 (08:51)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,666)
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7/31/14 9:55 P

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ha, ha...I think I'm confusing myself. Not sure what I meant by that comment. I think I meant to say, I could walk faster than doing the run walk at 15 mph. Actually, in my younger years when all I did was walking, I did a 4 mph walk. But you are right, you could walk more and run less. My only fear is getting too comfortable with that. I know Jeff has said it's more about the enduring the distance so you can't go too slow. Either way...Like I say....by the time I got to the longer mileage, it seemed to work out. Probably will this year as well. Thanks for you advice!

Here was something funny I thought you'd all appreciate hearing. I was doing a progressive run this AM (every now and then...a good idea to do to learn starting out slower and working up on speed as you would in a race). On mile two, I was right around half marathon pace . I heard a runner running behind me and gaining real estate quickly. I heard a man say, "That's it...Keep on going...you're doing great!" As he passed, my timer went off so I walked. He said, "DON'T STOP!! Keep going!" He caught me so off guard, I was tongue tied. I just kept walking as I should and went on. I wanted to say, "I'm not stopping. I'm walking!!!!" By then he was too far. As popular as Jeff Galloway is getting, there are still many who have no clue.

Rapidly getting tired.... Take care all and thanks for all the support!

Lynn


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FLOYDSTIME's Photo FLOYDSTIME SparkPoints: (14,932)
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7/31/14 4:53 P

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Ran a training 10K this morning before it got 100+. Plan to run another one Saturday with the group. Starting to ramp up the mileage 6-7-8-9-10-11-12 on subsequent Saturdays for the October 1/2 marathon with a sub-two hour time target. Gotta drop another 7 pounds to travel lighter on the feet.

Going for the half-marathon


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,181
7/31/14 12:04 P

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Catherine, Sounds like you are wisely recovering from your marathon

Lynn, I agree with Catherine. I think one of the major advantages of the Galloway method is that you can slow down with walk breaks rather than slowing your run. I think it particularly comes in handy as you move from on distance to another for a race. My natural run pace pretty much lines up with my 5k race pace if I did not have walk breaks. Then I just add walking to adjust my pace.

SB, Enjoy your running. Once its cool I imagine you will be able to pick up your pace if you want to. From a health perspective you don't have to speed up if you are enjoying your runs now. And getting good photos. I love taking pictures as a mental message that a run is not about speed.

Dee, I hope Saturdays running goes okay.

Marsha, I hope the runs this week go okay.

AFM

I passed on the spin class yesterday. My legs felt too tired. I did a really easy 5 mile bike ride after dinner. It was on my regular running trail and that's as far as you can go without dealing with traffic and this was suppose to be easy. Its a rail to trail path and has a study 1.75 mile downhill and then you need to turn around and go uphill. When I run I find that my pace is about 1 min/mile slower on the uphill. Biking downhill is totally effortless. Just coasting and braking and my speed stayed above 25 miles per hour. About as fast as I wanted to go given the after dinner congestion of walkers, dogs, kids, etc. The uphill was not bad either, just study cycling.

Today I ran 12 miles with my dog. At 0.5 miles I discovered the pedestrian path had been closed. They are doing construction at a car dealership and there is actually suppose to be improved pedestrian access when they are done, But I needed to rethink my route.

I'm traveling to Penn State main campus with my son for a college visit tomorrow.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
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PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,933)
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7/31/14 9:51 A

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Good morning, everyone.

Lynn, you are right; I am confused. Especially by this comment: "Seemed no matter how slow I think I was going, I couldn't get that low without walking." I not sure what the problem is with walking to slow down. At least that's how I slow down, by throwing more walking into the mix. To get to Jeff's marathon training pace I almost always have to walk more than I run, usually at least :30/:40 or even :30/:60. I prefer that to trying to reduce the pace of the run segments. As I tire, however (i.e. in races or really long runs), the run segment pace also slows. One of the goals of my training is to increase my stamina, that is, the ability to maintain my run segment pace and do all my pace adjustments with the walk breaks.

I haven't done any running since Sunday's race. I did go to ST on Tuesday and walked for an hour. Yesterday I cleaned fish tanks and did other household chores. Today is ST again. I will probably use the elliptical machine but I may run a little too. I'm not going to push my recovery. I'm not sore but my legs are still a little tired.
emoticon

Edited by: LIVE2RUN4LIFE at: 7/31/2014 (09:53)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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SEABREEZE64's Photo SEABREEZE64 Posts: 10,586
7/31/14 8:53 A

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Another pretty morning in Big Sky, MT.

MARSHA: I know they are recommended periodically, but certainly not something to look forward to.

DEE: Sorry to hear you are getting "pummeled" by the PT. Hoping it is helping.

LYNN: Sad about your neighbors. Bipolar can really be an issue if not managed by "good" drugs. Walking more or running less will slow you down to the right pace.

*****

Walked a lot yesterday after running in the morning.
Have a great day everyone.

DH and I are leaving Big Sky tomorrow morning and driving to Winter Park, CO (taking 2 days to get there) Each will be about 6 hour days. I just didn't want to spend 12 hours in the car for a 1 day drive.

I've been running so slow for so long now, I'm not sure I will be able to pick up the pace this fall. Still running though....



Edited by: SEABREEZE64 at: 7/31/2014 (08:54)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,666)
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7/30/14 5:04 P

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CATHERINE: Congrats on your marathon. Well done! I agree with MARSHA...I would probably need a race that allowed more than six hours to complete. :)

As for the timing of long diet runs... My issue isn't with believing you need to run them slower...Mine was the difficulty of running at that slower speed. Seemed no matter how slow I think I was going, I couldn't get that low without walking. But you may have missed a post I had after that .... where I found some old photos and there was one from my 17 mile LSD run as seen on my Garmin watch. That pace was at 16....so when tired, I apparently have no issues with running slow...LOL!

Ran a 3 miler yesterday at HM pace (12 pace) but came in a little faster. Again...it's more of an effort to slow yourself down when you only have three miles to go VS 13....Discipline...Discipline! I appreciated the go easy run b/c my heart wasn't much in it. I witnessed a terrible confrontation on my front yard as well as my neighbor's with their 34 year old, bipolar daughter who is back on drugs. Long story short...she was staying with her parents and her 9 month old baby and 15 year old son. The son has never lived with her after he was 5 months old. She got mad at her parents who called the police on her when she let drug dealers into their home! Got a court order from some judge to take her kids, yadda, yadda, yadda....used foul language to her dad, said she wished he'd drop dead on the driveway like what happened to his dad...etc., etc.... Police was called, by the dad...and she mouthed off to them as well...They all talked softly to her to calm her down, but to no avail. She was able to take the baby and leave...but the 15 year old escaped with his dad until she was gone (he's not much of a parent either....again, long story!). It was just so upsetting to see how much these neighbors tried to help their daughter only to get slammed by her and her taking their precious granddaughter and possibly endangering her.... Anyway....upset me but nearly as much as they were upset. Made them a Greek dinner (they re Greek...what makes me think I can compete with that kind of cooking....LOL), probably was more therapeutic for me to do....but they seemed to like it....They so miss playing with their grandbaby. so sad.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,927
7/30/14 2:31 P

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SB, it sounds like a lovely visit.

Marsha, you are a trooper! I'm a mess after a colonoscopy - out for the rest of the day. Of course they have to knock me out to do it, and it's probably the anesthesia that has me virtually comatose.

I survived another pummeling of my IT band. It isn't getting any easier. The rest of the physical therapy seems to be doing some good. We'll see on Saturday when I attempt a little bit of running.

Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (150,283)
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7/30/14 12:58 P

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SB, Enjoy the kids and the Big Sky. Sounds beautiful.

I had colonoscopy today. Purposely scheduled it for week after 5K race and more than 3 weeks before next one. They told me not to run today, but I'm good to go tomorrow. I already got my speed work in on Monday, so will do easy run tomorrow and long run on Saturday.



Central Florida, Eastern Standard Time Zone

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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SEABREEZE64's Photo SEABREEZE64 Posts: 10,586
7/30/14 9:11 A

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Good Morning!

Enjoying this beautiful location.....Big Sky. Babysitting quite a bit so mom and dad can go outside and "play."

CATHERINE: Glad to hear your post race recovery is good. Liked everything you said about being a life long runner.

MARSHA: I never heard of taking NUUN tablets pre-race. I do use them, but only on hot and humid summer runs where I am sweating profusely. Helps to keep all those electrolytes in order. Not sure how that would help on a short run.

STACIE: WTG on the LONG ride!

CINDY: No Grand Tetons on this trip. Our one day in Yellowstone was just too long a day for the 4 month old. And unfortunately not much wildlife the day we went. DH and I were there just a few years ago and saw tons on wildlife. Your daughters seem to be making great choices.

****

Heading out for a 30 minute slow hilly run soon.

Have an AWESOME day everyone!



Edited by: SEABREEZE64 at: 7/30/2014 (09:11)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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7/29/14 11:12 A

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Thanks, Catherine, for the explanation. Dee, thanks for letting me know I'm not alone. Guess I'm lucky it doesn't affect me often. I usually wear dark colored shorts thinking it would be less obvious if there is a problem, but I know black is hotter. When I first started running I wore a Poise pad because I thought I might have that problem, but never have. Guess it wouldn't hurt to wear a pad in case this new problem reoccurs. I think the watermelon may not have digested well after a hot race. Next time maybe I'll just stick to water afterward. Guess the Nuun tablets wouldn't hurt, even if they don't solve the problem.

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Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,181
7/29/14 10:57 A

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Stacie, Congratulations on finishing RAGBRAI! Personally I've always preferred a Thermorest mattress over an air mattress. I've seen people running with extra layers in the sprint which I've always assumed was trying to get some heat acclimation.

Marsha, Runners' diarrhea is pretty common. I know some people take anti diarrhea medicine for races. I'm pretty luck. As long as I eat lightly the day before. Wake up at least an hour early and have coffee I can empty things out ahead of time.


Catherine, Yes I remember David have difficulty last time with the buses and Bob waited a long time to get back from the first half. Since he waited for us to pass him to get in line he ended up arriving at the finish line by bus barely before we finished the run. So good to here your recovery seems to be going quickly. Hope running with the Austin group works out for you. I still wonder if I should have joined the Philly group---which runs at Valley Forge National Park outside of Philly.

SB, City Year is an Americorp service program that sets up programs within city school to encourage kids to stay in school. Its an 11 month commitment. The San Antonio program starts August 11 and I will be to San Antonio Aug 6-9 to see if there is anything I can do to help her settle in. She is off volunteering at Mariner Girl Scout camp in St. Louis area with her sister and plans to fly straight to San Antonio. Have a great time in Yellowstone. Old Faithful is fun. The ice cream is good. Its a big park with lots of wildlife viewing opportunities. Will you make it to Grand Tetons?

AFM, 5 miles on a relatively hilly route. It does not seem like training for a fall marathon is in my cards. I've been running 3 times a week. One with hills about 5-6 miles. One easy 8-12 miles and one with my husband (faster and harder) 6-8 miles. I've also been doing strength training once a week and one spin class.




Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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WILEE323's Photo WILEE323 Posts: 684
7/29/14 9:00 A

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Good morning! I'm back from my week long ride across Iowa. Love the feeling we call "iron leg" - strong thighs and calves! Found that sleeping on an air mattress for a week doesn't agree with my back though. Had a chiropractor visit and massage yesterday which helped.

Now it's back to running and applying what I've learned while injured. It's going to be interesting training in cold temps for a warm climate half. We don't have a time goal this time. Plan to just enjoy the scenery. Cross training will be a huge priority.

I use Nuun all the time while biking, but haven't tried it on long runs. I like its lighter flavor so much better than G2 or Propel.

Have a fantastic day!

Stacie

I am a runner because I run. Not because I run fast. Not because I run far. I am a runner because I say I am. And no one can tell me I'm not. ~ John "The Penguin" Bingham


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,927
7/29/14 8:34 A

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Marsha, I have that problem with any race I run hard. I seem to swallow a lot of air, and that aggravates things.

Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (206,933)
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7/28/14 6:34 P

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Marsha, I use Nuun tablets, usually at half strength if it is cool and full strength when it is hot.

I don't think it would have any affect on the diarrhea. High intensity running (including long runs) can stimulate the large bowel causing it to move before it is ready. That's why it is good to empty it if possible before a race or long run. Training does help to overcome this somewhat. Another factor is that all of your blood flow is shunted from the intestines to the muscles which can cause problems if you've eaten a largish meal close to a race.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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Do any of you use Nuun tablets? A really good runner advised me to take them throughout the week before a hot run. (TMI Warning: I had diarrhea after that last 5K.) Think it would help? Any downside to them? Thanks.

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Wise words, Catherine. Sounds like your recovery has gone very well!


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Hello again. We are packed and will be leaving for the airport in about 30 minutes.

I am feeling pretty good this morning. All of the post run stiffness is gone and most of the soreness. That made me think about the discussion we have been having about Jeff's recommended long run paces and the feeling that they are "too slow." But we need to understand that pacing, especially for a life long runner, is about more than what you can do in an individual run. It is also about, at least in Jeff's approach, making running part of your everyday life, i.e. allowing you to get on with your life when you aren't running rather than being too tired, or too sore, or too injured.

Here I am, just 24 hours after a fairly demanding 6 hour run, able to take care of business without much trouble. That's worth a lot to me and makes it much more likely that I will continue to run regularly. There are times when I am willing and able to make running the center of my life, but not all the time. But that's OK with me because I like running for fun as much as chasing a PR. I no longer feel the need to prove to myself that I am a runner. I just need to run.

I'm looking forward to a few months of easy running without any training goals. I will start training for Austin in the fall and will probably also sign up for a couple of half marathons. I think I will sign up with my Galloway group again so that I can do long runs on the Austin course. I haven't decided yet whether or not to have a time goal for Austin.

Edited by: LIVE2RUN4LIFE at: 7/28/2014 (12:14)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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emoticon

Have not had much time for Spark the last several days. I'll see if I can catch up a little....

CINDY: What does a "City Year" entail?

ANNWOGGER: Congratulations!!! emoticon I know I am a long ways away from my granddaughter. Enjoying her a lot right now though.

LYNN: I am a slower runner anyway. I often use 20:40 for my long runs. I guess I am just used to it. I use Jeff's older calculated pace - for me it is 14:23. Now with his newer, as Catherine says, more conservative approach - mine is supposed to be 15:00. You are a fairly experienced runner so faster than 15:00 seems safe to me.

MARSHA: You are doing so great!!!

CATHERINE: Congratulations on another completed marathon. A nap after a 6 hour run is such a great idea!!!! AND CINDY's comment made me LOL.

Hi to everyone else too!!

*****

RUN LESS, RUN FASTER: I think I mentioned this previously, but I am reading this book and when I got to the pace times for the 3 runs per week, I knew it was not for me. I have a feeling I would always be exhausted from the intense long run each week and unable to recover enough for the other 2 runs. Once I realized this, I put the book aside. I will finish it, but not in any hurry.

*****

We are enjoying our granddaughter and her mom and dad. We are currently in Big Sky, MT and have a timeshare. We have an awesome view of a small lake and huge mountains behind it. We are about 7300 feet. Today we are going to Yellowstone to see some buffalo and other sites.

I did run a bit this morning. I used a 30:50 interval and my HR was still pretty high - the elevation and the long inclines along the roads.

All in all.... so far so good as we have never vacationed with DD and SIL before. Oh, this week is their 3rd anniversary.





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Cindy, David bought a bus ticket, but didn't use it. When we looked at the pickup schedule, we saw that my planned pace put me at the observation spots close to the last bus. As you probably remember, he had trouble finding the bus two years ago and I didn't want him stuck out there, especially since I knew I might slow down even more in the second half of the race (as I did.) I did get to the first spot (12 miles) in the time I estimated (three pickups remaining) and to the final one (22 miles) with two pickups remaining. But that assumes the buses stayed on schedule. I'm glad we didn't risk it.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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Well done, Catherine! You planned meticulously and on the fly. Love running the Golden Gate Bridge, but preferably when it's cold. Cold and sunny as I was last October.

Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
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Space Coast Marathon - 11/30/14
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7/28/14 7:57 A

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Outstanding effort, Catherine! This 26.2 tested your adaptability and you responded with Aces! No matter what, we come to realize every race is different. When we embrace that, we can measure success not by speed but by effort! What you did to achieve your goal is most inspiring!
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7/28/14 7:18 A

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Catherine, no fog on the bridge would be great. Except for the possibility of having a sunny hot (for San Francisco) finish to your race. Did David even try the spectator bus. Can't imagine never having run in the sun. It sure makes it less comfortable unless it's cold . Great Job!

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7/28/14 6:54 A

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Hooray, Catherine!! Exciting that you calculated what you needed to do and did it. Very impressive. Hope you are feeling good today. Happy Recovery.

Makes me think that if I ever do a full marathon, I'm going to need one that has a cut off later than 6 hours. -Marsha

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Hello everyone. Sorry for the delay. I was pretty tired after the race, and after showering and eating lunch, I promptly fell asleep for about five hours.

All in all, the race went as planned, although once again it got hot and sunny with about nine miles to go. I had the right strategy for this race and managed the hot miles better than I did in San Diego. I was on track through mile 16 for my targeted 5:30 finish. But all the clouds burned off by the end of mile 17, and with 9 miles to go in the sun, I decided it would be prudent to slow down some more. I calculated what pace I needed to maintain through the remainder of the race to finish within the 6 hour cut off and slowed down to that pace. I was able to maintain that pace, ran steadily for the remaining 9 miles, and finished in 5:58:37. Although I must say that the last 3 miles were pretty uncomfortable out in the open with no shade.

I passed someone running the 2nd Half Marathon who complained that he had never run that race when it wasn't cloudy. Certainly that was the forecast for today, partly cloudy all day. Well, it wasn't. And although the air and breeze were cool, the sun was not.

Cindy, there was no fog on the Golden Gate Bridge this morning and you could see all of it as you ran across.

Edited by: LIVE2RUN4LIFE at: 7/28/2014 (01:00)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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7/27/14 7:30 P

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LOL, always a good sign!

Dee
Houston, TX

"May there always be sushi at the finish line!"


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New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
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Dee, I looked Catherine up. She finished and did not leave her chip behind in the hotel room.

Cindy or Trill
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7/27/14 6:14 P

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Catherine, hoping we will hear from you soon. You are on my mind and in my heart.


Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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7/27/14 9:15 A

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Thinking of Catherine and her marathon this morn. Hope it is a really good experience. She is so generous with her knowledge and expertise, I sure appreciate her on this team and elsewhere on SP.

And, thanks, everyone for the congrats. It helps me keep going that I get to savor those little victories with people who understand. My chip time, BTW, was 28:15.79.

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7/27/14 7:15 A

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I had the same issue with the run less run faster plan. I've alwAys felt on of the rewards of hard training is that you can enjoy an easy run.


Sue, at 8+ miles I need to refuel. I generally refuel every 4 miles. 100 calories at a time. If I get up and have a latte, one cup of soy milk in terms of calories I don't need to eat anything else before the run. As long as I don't wait too long to get out.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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good morning! i ran a 9-mile long run this morning and am trying to figure out what went wrong, i was pretty close to bonking at 7 miles and was able to run downhill after that but crawled up hills that i can normally take at a decent pace, on both the walk and run intervals. we have been allowing two days between the long run and the previous run, but i really wanted to do this one on the weekend, so there was only one day in between. i had no problem with the 8 miler last week. i've been running three runs per week, two shorter (1 hour, about 5 miles) and then one where i've added a mile each week. i've had problems figuring out when or whether to have breakfast; i had a fairly late snack last evening and ate half a banana before the run (about half an hour), and drank about 3 glasses of water. did not carry water or dried fruit on the run; probably need to do that. it was 66F with a slight breeze, but felt warmer in the sun.

i have to figure out whether to eat early and wait longer until i run (with risk of too hot weather), carry water and dried fruit next time, and whether to go back to a shorter distance, the same distance, or add the mile.

exhausted now, but refreshed from a lovely fjord swim after the run.

have a great sunday and good luck to racers!

live every day so the border collie is happy for a good, active life!
"i run because i can" coach nicole!
"I AM A RUNNER because I run. Not because I run fast. Not because I run far." john bingham
"Right here, right now, right choice" cannie50!

susan
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7/26/14 9:47 P

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CATHERINE.... I would do well with the X training on the Run less, Run Faster plan...BUT...I wouldn't like the more strenuous runs and eliminating the slow long distance run (my personal favorite). Maybe I'm just a lazy runner, but I don't like the more strenuous runs. Too taxing and exhausting! But I do love swimming and cycling, so that part...no problem. :D

Feeling great after today's 7 miler... As for the difficulty in running slower, I have to say....I was going through my iPhone photos and happened to find the one of my Garmin after my final LSD run at 17 miles. It took me almost 4 hours to complete...and the avg pace? Well over 16 !!! So, apparently, if I'm tired enough, it's not a problem to go slower. LOL!

Nighty night and best wishes to all who are racing tomorrow!

Lynn


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7/26/14 4:52 P

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Lynn, that last plan I was referring to was the "Run less, run faster" plan from the book of the same name. Only three run workouts a week, all high intensity. Track workout (1), tempo run (2), fast long run (3). Instead of easy runs, cross training two or three times a week in between runs. Only non weight bearing cross training, so cycling, swimming or rowing. It just wasn't for me. I found myself dreading my run workouts and I found the cross training incredibly boring (I'm not a swimmer so that limited me.) I lost fitness (stamina) on this plan and also lost motivation. If I were really into biking or swimming it might have been different.

What I find interesting is that most of my other time goal plans have had three tough run workouts a week and I didn't find myself dreading them when they were separated by easy runs.

I can't give the Hanson plan a fair evaluation because I wasn't able to finish it. I used it to train for Austin last fall but in the second half of the cycle I was dealing with PF and then the flu, so couldn't follow it. It's claim to fame, however, isn't eliminating easy runs. In fact, they are pretty specific about how to use easy runs to recover from the harder workouts. The somewhat controversial part of their plans is that the long run never gets longer than 16 miles, but it is close to race pace and you do several of these.

Edited by: LIVE2RUN4LIFE at: 7/26/2014 (16:59)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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7/26/14 4:27 P

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Catherine, enjoy that marathon!

AFM. 8 miles this morning with my husband and dog

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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7/26/14 3:37 P

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Thanks, Catherine. Sounds like a great plan for your marathon. Enjoy every minute!!



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Thanks, CATHERINE, MARSHA and DEE.... I'll check out that online calculator (forgot about that...have used that before).

Congrats, MARSHA, on your race! Awesome time!

CATHERINE...That sounds like a reasonable plan. Why we knock ourselves out for PRs every time we run is beyond me. Although my last few races, I knew I wouldn't be breaking any records or even have great times. For two years I have trained coming off of injuries (none or those injuries were from running). So I just did the courses and celebrated the fact that I COULD do them. So...enjoy!

BTW... CATHERINE... Was that last training plan that had faster runs, "The Hanson Method?" Just wondering how you liked it. They (the brothers) definitely have a different take on training...

I'm definitely sticking to Jeff at this point in my life. Coming off a sprain...now the tight achilles (which are getting better, I'm happy to say) and I'm not getting any younger. Was thinking during the run how wonderful it is that he invented this method of running. He has probably brought runners into the community that didn't think they could become runners until this method came about.

Enjoy your afternoon....and looking forward to how Catherine's run went...and maybe a picture or two. :) Good luck CATHERINE!!!


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Marsha, congratulations on your race. That's a nice improvement, especially in the heat.

I've been thinking about my plan for tomorrow's race and have settled on my strategy, which is to run it at training pace and hopefully to enjoy the heck out of it. That would give me a finish target of 5:15 - 5:30. Slower would also be fine with me. After five years of training and almost 20 marathons, I can honestly say that I now can enjoy the slow runs as much as the faster ones. It's just a different kind of reward. In fact, my last training plan where all the runs were relatively fast taught me the truth of that. I need those slow runs, mentally and physically.

I ran a couple of miles this morning to test out some intervals. I will be starting with :30/:40 tomorrow.
emoticon

Edited by: LIVE2RUN4LIFE at: 7/26/2014 (14:03)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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Straight ran my 5K this morning and finished in 28:30:56 gun time; chip times aren't yet posted. That is 50 seconds better than last month, so I feel good about it. It is still 58 seconds slower than my PR, but it was hot and humid. Also, I had an injury a week after my PR and have not run that fast since. Hope to get back to it.

I'm still in second place in my age group. The last race of the series is August 23rd.

My Galloway training pace is 13:29 based on a 8:50 Miracle Mile. It feels super slow to me; I pushed the pace to 12:20 last week and that felt slow, too. But guess I need to slow down in order to recover quickly from the long runs per Galloway. According to my Garmin I ran an 8:52 mile during the 5K this morn. Hope to do a faster MM when my group does them again in August.

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7/26/14 1:02 P

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Lynn, yes, it feels like lots more walking. I haven't been able to run slowly enough (when I was running). But now that it's hotter, and when I get back to running, I'm sure I'll be able to hit that 14 minute mile target.

Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
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Lynn, did you use Jeff's calculator? It adds two minutes, not three minutes to race pace to get marathon training pace. That's what I have always used. I see that he does add almost three minutes (2:45) to half marathon race pace to get half marathon training pace. That's relatively new and suggests to me that he is assuming a lot more beginners training for this distance and is being very conservative. That said, I think race pace plus two minutes is good for runners with several Half's under their belts AND who aren't running with injuries.

By the way, I usually have to walk more than I run to slow down to training pace, i.e. :30/:40 or even :30/:60.

PS i just looked at the calculator again and noticed that it now gives exactly the same training pace for all distances, rather than adding a set amount to race pace, i.e. he's now recommending that you run long runs at marathon training pace, regardless of the distance you are training for. That's why it looks like you are adding more than two minutes to race pace.

Edited by: LIVE2RUN4LIFE at: 7/26/2014 (11:29)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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7/26/14 10:51 A

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Darn, DEE... Maybe you just need to cut back the mileage and build up? It'll get there. Never fast enough though, I know!

CATHERINE... Sounds like fun! Have an AWESOME race!!!

Finished a 7 mile long slow distance run today as I build mileage and officially start Jeff's Half Marathon program beginning next week (I unofficially started this past week...ha, ha).

QUESTION:......

So....I am supposed to run a 15 pace on the long one. Couldn't do it! Is that bad? First mile I was at my 40:20 ratio, but changed it to 30:30 (which is what I did last year on long runs). I averaged 13:49. Mile splits were: 13:34, 13:29, 13:43, 14:42, 13:35, 14:35, 14:08. To slow down anymore, though, I felt like I'd be walking the whole way! Does anyone else who's race pace is 10 or more min per mile (then multiply your MM by your half marathon or marathon pace and add 3 min to that) find the suggested long run pace super slow....to the point of walking?!?!?!?


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7/26/14 10:14 A

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Have a great day, Catherine!

I started the day with a 5 mile walk. To be honest, I probably wogged a bit as well. It sure felt good. But once again the right foot wasn't happy at the end of 5 miles. I even have the new orthotics. Sigh.

Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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7/26/14 12:51 A

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Good evening, everyone. Today was our wine country tour.We had a good time, although it was very warm in the wine country -- in the 90s. There were 14 of us, including the driver, in a small van. Quite an interesting collection of people. Four from Mexico City, two from Tokyo, two from LA, three from Port Charles, Louisiana, and the driver from the Basque region of Spain. And, of course, two from Texas.

We got back in time to get to the Expo before it closed, so I can take it easy tomorrow.
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Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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7/25/14 2:38 P

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Catherine, welcome to California. Hope you do well in the SF marathon. Kinda hilly.

I am coming along great on my mileage. Started training with runner's group with some hill work and strengthening. Training tomorrow with about 50 runners training for the half-marathon and CIM marathon in December. Looking forward to some speed work.

Going for the half-marathon


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7/25/14 10:36 A

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MARSHA: Good luck to you on your race this weekend! Have a blast!

CATHERINE: Best wishes to you as well this weekend in San Fran's race! And enjoy that wine country! Haven't been there, but heard it's absolutely beautiful!

DEE: Wonderful you have a walking date for tomorrow! Hoping to hear it went really well!

Keeping my eye on the weather b/c it's supposed to rain Sat and Sun mornings....just when I plan my LSD run. Might squeeze it in this evening if it's looking like it might. Rather cloudy now, so who knows what it's going to do. Today is mid 70s, so it wouldn't be bad running today. Tomorrow's high...89 with high humidity. UGH.... I can't even do that anymore...but the morning temps, humid as it might be, at least are cooler and OK. I just don't do well in heat at all! Give me a 30 degree day over 80+ any day...for a run, at least.

Happy Trails Everyone!

Lynn




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7/25/14 9:27 A

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Dee, Best wishes for good healing. IT band issues are no fun for sure!

Catherine, glad you are home. Sounds like you had a musically glorious trip. Looking forward to hearing all about your running. That's a full marathon you are doing Sunday? People who can do that amaze me!

Ann, hope that ankle has straightened up. Enjoy that great weather!

Lynn, you are doing great with 40/20. Seems to me that would be so choppy. Must be a way to get used to it. I'm going to try some shorter intervals for 5Ks after I get my half marathon pace and intervals nailed down. Don't expect any walk breaks tomorrow. May not even stop for water depending on how I feel.

I ran Monday and Wednesday this week and walked yesterday and this morning. 5K on Saturday. Fingers crossed to retain 2nd place (or better) in AG in this 4 race series. Thanks for all the good wishes on my page!!

Central Florida, Eastern Standard Time Zone

Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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7/25/14 8:33 A

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Congrats, Ann!

Lynn, your run sounds like fun. I can't wait to get back to it.

Marsha, you are unstoppable! Can't wait to hear the results of your race.

Catherine, I'm glad the travel day was uneventful. Enjoy the wine tours. Wishing you perfect running weather on Sunday.

AFM, I'm going to attempt to walk tomorrow. Huge progress. My knee doesn't hurt, but then how could it possibly compete with my left IT band that got pummeled into hamburger meat by the physical therapist!



Dee
Houston, TX

"May there always be sushi at the finish line!"


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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7/24/14 10:02 P

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Good evening, everyone. I am in San Francisco. We came a day early for the race on Sunday so that we could do a wine country tour tomorrow for DH.

This past week has been crazy. Three concerts last weekend in the Chamber Music Festival and then three days to get ready to travel. The trip was blessedly uneventful, but I am tired!

I'll check back in tomorrow after I've caught up a bit on my sleep.
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Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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