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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (155,876)
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9/23/14 10:36 A

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Trill, sure hope those raises with a towel help. Dealing with an issue for a year is frustrating!

I finally decided I must go to the doctor. My cough that seemed gone for a day or two has resurfaced. 4pm today we'll see. Sure hope to get my 13 mile training run in this Saturday and not with compromised lungs.

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TRILLIUM22's Photo TRILLIUM22 Posts: 7,202
9/23/14 7:54 A

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Ann, Great job at getting by that mental stuff. And yes that negative chatter is a challenge Jeff has a mental training book, but its not in the library and I haven't seen it. jeff-galloway-e-shop.mybigcommerce.c
om
/mental-training-for-runners/


Lynn Glad your 800s felt better. Swimming after a hard run seems like it works for you.

June, I've never had PF symtoms that I'd link directly to a hard row. OTOH, they first appeared last summer when I was rowing more and just maintaining on the running front. So I've wondered if rowing caused some imbalance that allowed the damage to occur when running. I have not joined a rowing club yet in Philly

Marsha, Enjoyable runs are the best
Dee, I guess those naming the run had not run a variety of races.

Catherine, I've done the regular toe raises and started the ones with the towel under your toes last Wednesday in response to that PF article. They do feel a bit different. Good to have a pleasant vacation, personally I always like trips where there is a change in weather. It clears my head.

AFM, I'm cautiously optimistic that the night splint is helpful. I had only mild discomfort following Saturdays run. However I've been fooling around with this for a year, so I will need a longer stretch of improvement. This has pretty much taken the fun out of running.



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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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ANNWOGGER's Photo ANNWOGGER Posts: 237
9/22/14 9:35 A

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Good Monday Morning!

Our ALS Walk went well yesterday. Our group raised $3,100 and team goal was $2,500 so my SIL Julie and two girls did the ice bucket challenge. They said they would do it if we reached our team goal! After the walk, we all went to a German restaurant in downtown Columbus, OH in German Village. It was terrific!

Lynn sorry about your friend Marty... disease just doesn't seem to discriminate. My running buddy at work (we don't run together but both training for Columbus Maration Oct 19th) had emergency gall bladder surgery in Chicago while she was there for a work conference this past Thursday. We are 4 weeks out and she really wants to still do the marathon. She is back to work today but not allowed to walk for a week, run in 2 weeks. Her highest mileage is 14. I think she hopes to walk the marathon at this point.

AFM...14 miles on Saturday, and 5 this morning. Saturday's run couldn't start until 12:30 and temps were back up to 78-80 with high humidity. The route I chose had some major hills... went out too fast for the conditions and ended up walking the last mile. I have always felt like you learn more from your mistakes... it was definitely a good "training" exercise. In the 4 weeks left before the marathon, the physical stuff is pretty much at my peak but I need to concentrate on mental focus. Mid runs I am catching myself being negative and beating myself up. I have sort of developed a pacing and fueling strategy for the race and race logistics but I have neglected the mental side... Need to read up on that. Any good books or thought on mental aspects of the marathon?

Have a great day! We are meeting friends tonight and going to Tom & Chees (it was spotlighted on Shark Tank) which is a grilled cheese and soup franchise that started in Cincinnati and we (Columbus) now have one! Can't wait - I love grilled cheese and tomato soup!

Ann

Upcoming Races:

July 4th - 5K
Sept 21,2014 - ALS (Lou Gehrig's Disease) Walk
Oct 19,2014 - Marathon


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,787)
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9/22/14 8:42 A

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Thank you all for your well wishes for my swimming friend. We met at swimming this AM for the first time since hearing the news. We still are all in shock. Apparently there was some confusion about the surgery and it wasn't on Friday, but will happen today or tomorrow. I'm praying that when they go in there, it won't be as grim of news as they thought. Marty is a strong guy.....I hope he can beat this thing. Stage IV is serious, but I've know people who have pulled through. Some respond amazingly well to chemo, so there is always hope.

CATHERINE: Your articles are always very interesting. I have a large portion of my day sitting thanks to my sitting kind of job. I need to find ways to take a walk around the building from time to time. The problem is door security. There are two of us in the school office which is usually very busy. We have to screen people coming into the building and it is difficult to do so when the other has to step out for something. At least during my lunch break I should split between eating and taking a walk. As for the colonoscopy, glad you came back negative and I know what you mean about being nervous about the results. I'm having mine with the endoscopy as well next Monday. Hoping all is good!

Ran my 800s yesterday the new way, with taking more regular walk breaks. It was MUCH better....and maybe overly MUCH better! I really went too fast yesterday, though I faired will in spite of it. To do it the JG way, speed wise, I should not have done anything faster than 11:15. I had six 800s to do. I started with 11:29 and ended with a little over 10!

Warm Up: 2.07 miles at HM Pace (11:56 pace....24 min)
6 X 800s (w/2 min RI of 1/8 mile each) 5:43 / 5:40 / 5:36 / 5:31 / 5:26 / 5:02
Finishing: 2.0 HM pace (11:55 pace....23 min).
Cool Down....Walk 3 min

Not counting in the cool down, the total mileage including the walk breaks, was 8.07 for a pace of 11:57. For me....at that distance, is a rare thing! My legs were tired and my "kink" in the hamstring as well as the right pirfirmoris, were barking just a bit. I rolled them out on the foam roller and was impressed with how much that helped. Swam this AM and went in the hot tub for ten min. Feeling FANTASTIC right now! You know how I love to swim after a hard run! It's my secret weapon! :D

Busy week coming up and somehow....I have to figure out when to do my long run of 13. 77 for a high next Sat so far. I may have to man up and just do it. At least it's slow going. I know for some of you, 77 is a DREAM temp for running! LOL So I will think of you. It's just in the middle of the day with the sun high up since I can't run early. But Sunday will be an all clear liquid diet day for the test prep Monday. I can't do any recovery foods so that wouldn't be good.

Happy Trails to you all....

Lynn emoticon emoticon






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JUNEPA's Photo JUNEPA Posts: 7,550
9/21/14 7:56 P

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Way to go Dee. Steady training pays off.

Great you had an enjoyable run Marsha.

Catherine, lovely and charming holiday!! (except for the tire early on)
That is a fact I dread, they say sitting is the new smoking in terms of how it is bad for your health. Good to hear standing is better, not the same for health damage. Sometimes at the computer standing can be a strategy. Kind of hard to stand when reading, although I know some people who read on the treadmill. My fitbit gives me my daily sedentary hours, I won't confess the numbers they are so way too high.

Seabreeze, have a good rest day, and a good home holiday with your DH gone for a week.

Lynn, sorry about your friend. It is always such a shock when too young and fit people have life-threatening health concerns.

Trill, hope your PF is mending. Did you find a rowing club after your moved? I wonder if PF would interfere with rowing.

Ann, hope the ALS walk went well. Were there any on-site ice bucket challenges?

AFM, today is my day to take my time and do a little bit of everything at a leisurely pace. Sunday starts with family brunch, DH and I are down to just us two this Sunday, our only child at home now has a boyfriend and other plans. After brunch DH and I go to the golf driving range and hit a few practice balls. Then DH goes home to watch his plethora of Sunday games from Serie A Italian soccer to NFL football and including Formula I if there is a race that Sunday. DH drops me and my bike off at the gym and I do a full ST workout, followed by a 30min run, followed by a shower and dip in the pool, followed by a bike ride home. I usually leave home at 9 in the morning and get home at 3. This is a perfect Sunday for me.

This week I did 3 runs and 3 ST workouts. I ran a magic mile on Friday, I am more or less on a plateau for running fitness. I am still on the low end of healthy for hemoglobin and iron, I hope to be improving soon. If not, I am happy to be feeling good and running regularly.

latest MMs
June 20 - 9:39
July 3 - 9:08
Sept 19 - 9:14



Edited by: JUNEPA at: 9/22/2014 (13:33)
June -- Pacific Time Zone
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 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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9/21/14 8:59 A

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Good going, Dee. Stamina is a wonderful attribute!

Enjoyed -- truly enjoyed -- a 5.7 mile group run today. Because it rained yesterday, there was a make up today. Just 6 of us ran and we broke into 2 groups. We just did about a 12:45 pace. First run after 7 days of taking it easy due to cough. Made me value and appreciate my running even more.

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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,208
9/21/14 6:58 A

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Marsha, I tend to do that 'clawing' with my right foot, the one that cramps and that has occasional metatarsal pain. Something for me to investigate further!

My bridge run was actually not that hard - no way would I call it toughest. I took it very slowly and didn't 'race'. Nonetheless, I was very happy with my pace. I was amused, though, by all the runners who walked most of the uphills. Thanks to Galloway, I consistently powered my way up the inclines, leaving people behind. I may have lost any speed I had as a result of my 5 week hiatus, but I've regained the endurance. That's not something to sneeze at.

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (155,876)
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9/20/14 3:15 P

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Trill, hope your run and recovery go well.

Catherine, I read the article. Guess I don't have PF -- no heel pain. I used to do calf raises on a step, though. Wouldn't hurt to do them again.

I have occasional twinges in my arch on the left foot. That is also the foot that has the toe with black nail. I read that with an arch weakness one might tend to claw, or turn the toe down to compensate. So I'm trying hard when to pay attention that I'm keeping my toes straight out. Wonder if that exercise might not help strengthen that arch I think is weak. My new Saucony Hurricanes definitely have a bigger toe box than the Brooks Adrenaline and seem to be working fine for me. I walked 11 miles today. Lungs are much better, but didn't want to push it.

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9/20/14 11:26 A

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Just saw an article in the New York Times about plantar fasciitis.

well.blogs.nytimes.com/2014/09/15/he
el
-pain-treatment/?_php=true&_type=bloR>gs&alg=49YKF&_r=0


This is the exercise I did the most when I had an episode at the end of last year, although I didn't use the towel or the back pack. It did seem to help.

There was also a very interesting article about the negative effects of sitting, even if you execise, and the benefits of non sedentary movement, even if it isn't exercise.

well.blogs.nytimes.com/2014/09/17/si
t-
less-live-longer/?alg=49YKF


Edited by: LIVE2RUN4LIFE at: 9/20/2014 (11:34)
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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9/20/14 11:14 A

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Good morning, everyone.

We are in the Portland Airport. Our flight doesn't leave for another two hours, but there is free WiFi and plenty of outlets, so we are all set with our Kindles. There was absolutely no line at either the baggage check in or the TSA screening. Don't think that's ever happened to me before. It certainly was quick and easy. DH commented that he's never seen such friendly TSA agents. When we came up last year we flew to Boston since DH's sisters are close to the border. Bailey Island is another hour's drive beyond them, so we opted for the closer, smaller airport. The flight choices are more limited, but is certainly less of a hassle than Boston.

We had good time on the Island and I think we will come back next year.

Lynn, I'm so sorry to hear about your friend. They screened me for colon cancer after the food poisoning episode. I was certainly nervous about that test.
emoticon

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: 10,769
9/20/14 8:58 A

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emoticon

RUNNING IN HUMIDITY: I run in this all summer. What amazes me is how I can walk out of the door and tell the difference between 89% and 92% right away. Temperature matters also and I am getting to the point where I can almost tell how my run will go - just standing in the driveway while my Garmin "hooks" up. Running at 89% and 73 degrees is SO MUCH easier than running at 92% and 75 degrees. Doesn't sound like much, but it sure makes a noticeable difference to me.

CINDY: Hoping your after run activities are with less pain.

LYNN: So sorry to hear about your friend. Good luck with those 800s.

DEE and SHARON: Looking forward to race reports.

***

AFM....

I have to rearrange my morning exercise schedule and am resting today. Will run tomorrow and take DH to the airport on Monday morning. He is flying to Colorado for a get-together with his 4 brothers. My schedule changes when he is gone. I just don't cook the same way and it feels good to have a break from that. I'll pick him up on Friday.

Not much going on in my world today.

Have a beautiful day!!



Edited by: SEABREEZE64 at: 9/20/2014 (09:01)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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9/20/14 6:37 A

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JEAN: I definitely slow down in humid conditions as well. In fact, I sometimes wonder if I cant even finish the run. It's hard to breathe! I always finish, but it's not pretty! It's still a good workout though...makes you tough! ;)

SHARON: Best wishes to you for a fun and awesome race. Let us know how it goes. You'll leave your nerves on the start line once that gun goes off. :D

CINDY: Hope all goes well with your run today. Sports tape to support the foot during the run really helped me BIG TIME! YouTube video available on how to do that. :)

Very sad after learning of a swim team buddy who discovered Tuesday he has stage 4 colon cancer! He had surgery yesterday and the prognosis is not looking good. I'm not thinking he's even 50. Has a son about Jr. High age (possibly early H.S.). His son, at a young age, got into running and won some local grass roots races beating even adults! This man was so proud of his boy. Breaks my heart to know this is happening to him. He had stopped coming routinely to our early morning swims some time ago, but had recently dropped in from time to time. Tall, lean, and has participated in some triathlons and running races. I'm thinking he must have some rare aggressive kind of cancer to come up so suddenly like this. Prayers for my friend, Marty!

I need to do six of those 800s this weekend. Looking forward to trying it with the intervals as previously discussed. Thanks again for all your input, JG friends! Not sure if I will do it today or tomorrow. Around 80 for a high and I can't do it early Sat mornings anymore. Got a volunteer job in church tomorrow morning, but tomorrow's high is only supposed to be 69, so that is a good possibility.

Have a wonderful running weekend!

Lynn


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,208
9/20/14 5:14 A

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Cindy, I do love the rain. But I don't like driving during flooding conditions.

It seems to have stopped - just as long as it doesn't thunder today so I can run over that bridge. LOL

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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TRILLIUM22's Photo TRILLIUM22 Posts: 7,202
9/19/14 10:44 A

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Dee, Do you enjoy the rain when you get it. I love rainy days when they are not too frequent.

SB, Humidity sure slows you down.

Sharon, that race anxiety can be tough. Just relax as much as you can. Set your stuff out well before the race and remember the important thing is to enjoy the experience.

Lynn, Hope you enjoyed that 3 mile run.

Catherine, Thank goodness you got the tire fixed closer to you. That sure was a well spent $20. And I suspect this was one of those times where actually saying I told you so out loud was not necessary. Glad to hear your weather has been good.

AFM I've been using the night splint for Plantar Fasciitis since Sunday. I'm going to run on Saturday. I know the run itself won't be bad, won't know if it was a terrible idea until Sunday morning.


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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,208
9/19/14 9:09 A

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SB, when it's hot and humid, I'm slower too, whether I want to or not.
My run yesterday was of that type: slower than I intended or expected. But it was very humid, as I ran during one of the breaks between storms.

It then stormed all night, and it's still going. But it should be clearing in time for my bridge run tomorrow.

Sharon, I consider race anxiety to be a good thing. It means I'm engaged! And I plan better because I'm thinking every little thing through. Good luck!


Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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SEABREEZE64's Photo SEABREEZE64 Posts: 10,769
9/19/14 8:24 A

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emoticon Seemed very warm this morning....and humid.

LYNN: Hope you enjoyed that 3 mile run.

SHARON: Excited for you!!

****

AFM...

A slower than planned run this morning. I "upped" my interval a bit just to see and ended up slower. I don't think it was the interval, but the very humid morning.

Ran 60 minutes and this included 5 1:1 pickups at 10% faster pace.

Have a great day everyone!!!

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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9/18/14 6:45 P

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Hi Everyone!

I just got home from picking up my Race Package for this weekends HM. All day today I have been feeling the Race Anxiety. I also got to see the Coarse today and it will be going around familiar areas I have run in. I think I will have fun with it once I get going.

Wishing all a Great Evening and Weekend coming Up!

Sharon emoticon

9/20/14 Raleigh Mid-Town Half Marathon

1/23/10 Gulf Beaches Clearwater Half Marathon 2:22:14 PR: 10:57

3/06/10 Wake/Med 10K
1:02:17 PR: 10:01/232

3/13/10 Run for the Oaks 5K
29:23 PR: 9:28

2013 Goal: Marathon Training after Year and a Half Break..


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9/18/14 5:14 P

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ANN: I, too, have one of those pouches that close magnetically and also cannot put it on my pants for the same reason. However, I am able to clip it on my water bottle belt. I have two hydration belts. One that just holds one 16 oz bottle at my back and snaps shut in the front with a small zipper section. The magnetic closing pouch fits nicely and holds up well on it. Also on the 4 bottle system belt I have. Otherwise, I have this belt with a zippered pouch that I got from a triathlon as a goody bag item. LOVE it. They gave us two, but I can't find either one right now (but it's here somewhere). I believe you can buy these as well. They fit the iPhone 5 nicely, but there's no way the new iPhone is going to fit there. I hate these new BIG phones everyone is making. They are like a mini iPad! Not conducive for us athletes to take along! I'm hanging onto my iPhone 5 as long as I can and hope this big screen phone fades soon!

Off for a HM pace 3 miler. Not in the mood...but gotta do it. Once I get going, I'll probably be fine. It's be an easy pace so I should just relax and enjoy! Back later to tell you I did it. I need the accountability! LOL!

JEAN.... Hope you got it all done and can relax and enjoy!


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9/18/14 10:49 A

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emoticon Good morning....

LYNN: Your son's rental car story sound scary. I can see that happening though. I've never purchased anything at Boston Market. I will have to remember the soup is very good.

SHARON: That would mean A LOT to me too. I am glad your husband and mother will see you cross the finish line. Unless my husband is also participating in the race, he does not come.

DEE: Sounds like a very good training run. Good to hear your knees recovered quickly.

ANN: I have a SPI belt and I think it would work. My husband actually has the belt with two pockets - that one would definitely work for carrying everything. It fits fine. My problem is I don't like anything around my waist when I run, but have worn it in races. Be sure to wear it prior to the race so that you understand how it feels.

CATHERINE: I am glad you are having a good vacation in Maine.

***

AFM...
Nothing very exciting happening around here.
I have a lot to do on that darn to-do list.
And so that is the plan for today.


"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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9/18/14 10:23 A

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Ann, My iPhone is in a Lifeproof case and fits in my Spibelt. They do have a large size spibelt. We got it for my son and it fits two epi pens. They would not quite fit in the regular case.

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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9/18/14 10:10 A

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Good morning everyone. We continue to have a great time here in Maine.

Tuesday has been the only day so far with less than perfect weather. It was grey and drizzly but not terribly cold. We had already planned a visit to Freeport (about 45 minutes away), to see L. L. Bean, so the weather wasn't really a problem. Yesterday we had breakfast with DH's aunt and uncle and then went to the Coastal Maine Botanical Gardens (about an hour away in the other direction). This is a relatively new facility (grand opening was in 2007). They have done a very nice job with it and we spent several hours there. I did a short run when we got back before we left for dinner.

I'm about to go out for another, hopefully longer, run this morning. The island isn't very big so it is a challenge to go more than about five miles.
emoticon

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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9/18/14 9:48 A

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Ann, I had the same problem with the magnetic pouch.
I use a fanny pack. Ugly but functional. And I can stash away my on-the-run snacks.



Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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9/18/14 9:45 A

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Hi All!

I too have been AWOL for awhile. Our community is having our annual ALS Walk this Sunday. I am the team captain (my brother in law passed away from ALS 2 years ago and it is a terrible disease) and have been busy designing and distributing t-shirts, signing people up...etc. Weather is supposed to be warm but potentially thunderstorms...

I believe I am still on track for the October Full Marathon. Training has been going well. However, I will say that the mid week runs are tougher now because my legs are tired from the long weekend runs. Think I will have to adjust my pace. Last Sunday, I ran 20 miles and it was the first time weather was perfect....58 to 65 with a very light breeze...with a nice flat shady trail. I went faster than I should and took less breaks - I think just to see if I could do it...I was not huffing or puffing at the end but I have felt it on my Tuesday and Wed runs this week. This weekend 22 and next 24 and then taper. I will probably not get to 26 in training but think I will still be ok.

I bought new shoes this week. I love buying shoes (other than the price!). I went to road runner - first time to go there. I probably was a "sucker" but I loved all the gait analysis and personal attention. I ended up buying a VIP membership (19.99) as you get 10% off everything so almost got that back in the price of shoes. Turns out I have been buying a size 8 and needed a 8.5!

Have been having trouble with carrying my I-phone on runs. I use it for map my run and safety. I have one of these magnetic pouches that are supposed to clip on your pants. Unfortunately, my phone weighs it down and pulls my shorts down - not a pretty sight! and it bobs up and down. I don't really like the arm bands so I have been putting it in my bra only to get chafing cuts and burns... Anyone have a better suggestion.. Do those SPIBelts work and big enough for an I-phone with a outerbox case?

Ann

Upcoming Races:

July 4th - 5K
Sept 21,2014 - ALS (Lou Gehrig's Disease) Walk
Oct 19,2014 - Marathon


26 Days until:  Columbus Marathon
 
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Wow, so much to catch up with! I've been AWOL, out of town on business.

Marsha, get thee to a doctor. Don't mess with chest problems!

My knees were sore after Saturday's run, but I was OK the next day. More or less, that is, as they haven't been 100% in months.

I signed myself up for a bridge run on Saturday, to simulate what I will face in New York. This is 4 times over a bridge. Called The Toughest 10k. It will be a training run for me, not a race. Mike, I think you are signed up for this as well and have done it before.

Catherine, good call on biting your tongue. emoticon

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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9/17/14 8:42 A

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SHARON: That is really nice of your hubby. See...he is proud of you if he's bringing his disabled mother to see you cross the finish line. My DH comes to most of my races, but I release him from coming to some of them. He sue doesn't have to go to each one. He enjoys watching them though and is in awe of all the athletes. He wishes he could run, but just attempting it threw out his knees (he inherited bad joints from his father who blew out his knees playing minor league baseball years ago) and eventually, had arthroscopic surgery on both. His ortho told him running was NOT his sport! He has a large frame and top that with the bad knees...it just doesn't work.

MARSHA: I agree with Catherine...Three weeks, what the heck! Nowadays, the docs around here (at least the "corporate medical offices") guarantee that you will see one of the docs in the practice the same day if that is what you want. Let us know what they tell you at urgent care. Used to be they treated bronchitis with antibiotics, but I heard that changed now. But you can still get prescription cough medication to loosen everything up and make it more productive. I'm sure walking is fine and probably even helps move stuff around. You'll be back before you know it, so take your time and heal well so you won't have a set back. Hope you feel better soon. OH....and grab a family sized chicken soup from Boston Market. Put pepper on it and slurp away! That stuff really helps! Tastes good too and is not that many calories!

Swam this AM 2500 yards. As usual, felt great! Ran yesterday beginning at hm pace and ending with a 10K pace...mostly steady. It was invigorating with the nice cool temps.

Lynn


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Thanks, Catherine. Think I'll head to urgent care if I'm not well by Saturday.

Central Florida, Eastern Standard Time Zone

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Good Morning All!

Marsha, I hope you recover soon and happy you are listening to your body.

Thanks again Everyone for so much encouragement leading up to my first Half Marathon in 4 years. I am so excited. My husband never came out to see me in races when we were in FL and up here since the Race is close to home he decided to bring my mother out in her wheel chair in time to see me cross the finish line... I am so thrilled because my husband is not a runner but this means a lot to me.

Hope you all have a Great Day!

Sharon emoticon

9/20/14 Raleigh Mid-Town Half Marathon

1/23/10 Gulf Beaches Clearwater Half Marathon 2:22:14 PR: 10:57

3/06/10 Wake/Med 10K
1:02:17 PR: 10:01/232

3/13/10 Run for the Oaks 5K
29:23 PR: 9:28

2013 Goal: Marathon Training after Year and a Half Break..


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9/16/14 9:16 A

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Marsha, I'm not big on going to the doctor, but chest infections take me there. I don't mess around with bronchitis. It can easily turn into walking pneumonia. It's hard to believe that your doctor can't see a sick person for three weeks. If a productive cough (a sign of infection) doesn't clear up quickly, I would call them and I would consider the emergency room if they couldn't see me in a reasonable time frame. I've had experience with assuming that bronchitis would clear up on its own. So if it doesn't get better in a few days, go to the doctor right away, not in three weeks.
emoticon

Edited by: LIVE2RUN4LIFE at: 9/16/2014 (09:17)
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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Thanks, Lynn and Jean for encouragement and advice. I googled and read a bunch of articles on running and coughs, but still think it will take some judgment to figure out when it is okay. It would probably take 3 weeks to get into see my doctor, so that's not much help.

I may walk the miles Saturday if I think I shouldn't run.

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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9/16/14 8:35 A

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JEAN: I usually stop my watch as well when not moving (stop lights, water bottle refills, people chatting, etc.), but I guess this guy caught me so off guard, I forgot! Sometimes I forget to turn the watch back on and that's super aggravating! CONGRATS on signing up for your January Half Marathon! Looking forward to reading your stats! Keep posting PLEASE!

CATHERINE: Enjoyed your story!!!! But of course...sorry you had to go through that. MEN! LOL! My son had a rental issue.... He lost his keys at the Outer Banks, NC a few days ago while vacationing there. He had driven to the rental house and swore he had the keys on this end table. Everyone he was with was doing a massive clean up job before all going home and he thinks someone accidentally threw it out. They did go through the trash but there was so much of it, and so yucky, they didn't go through all of it. Long story short....he too was too far from the rental place and they called a local lock smith to come out and make a new key for the car. Cha Cha Ching mega bucks later, they finally were able to drive it back and come home!

MARSHA: Take good care of yourself... I've read where you can run with upper respiratory illnesses if you are up to it, but stuff in your chest is a BIG no-no (your lungs need to recover). So rest up, drink plenty of fluids, use a humidifier and sleep as much as you can! You won't lose much fitness if any. As far as lingering coughs...when to get back....Might want to ask your doc about that one. I would think once the infection leaves and you stop coughing up a lot of stuff, maybe you could start working it back in and slowing down/cutting mileage if you must Hang in there!

SHARON: Enjoy your new running shoes! And best wishes on your half training.

Beautiful weather on tap all week after a really DREARY day yesterday. yeah!


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9/16/14 6:38 A

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CATHERINE: The weather does sound wonderful. Hurray for getting the tire fixed!!

SHARON: Good luck on your upcoming race. Weather sounds good.

MARSHA: I am not a medical person at all, but would think caution and patience is very important.

****

I have this goal - I think I have mentioned it - to get "back" to goal weight. I can "blame" many things for gaining some weight, but simply I have been eating more than this body needs.

Today is day 13 on this -getting back to goal weight - journey. So far I have been on track.

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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Sharon, Good wishes for a great run on Saturday! That's exciting that you are coming back after a long break. Run Happy!!

Does anyone know how to tell if your lungs are bad enough you shouldn't run? Jeff says don't run with a lung infection and cough is sign of infection, if I remember right. But coughs can hang on for a long time. When is it okay to run??

Any help related to this issue would be very appreciated. Didn't I read this is serious -- like lung infection can go to the heart and kill you? Scary. But I want to run!!

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Hi Everyone!

We are finally getting some nice weather here in NC. I went out for my last 7- 8 mile run this morning temps in the low 60's. I received my new running shoes Friday and they feel great. My lower back is better now and hopefully this Saturday Race Day, will be perfect. I did have set back in training and was forced to take 2 weeks off for recovery. I will be following Jeff Galloway with the Run/ Walk. My goal is to cross the finish line. This is my first Half since running in 2010 Clearwater Gulf Beaches Half-a-thon.

Thanks so much all for all the tips you shared with me. I really focused on my posture while out today..

Sharon emoticon

9/20/14 Raleigh Mid-Town Half Marathon

1/23/10 Gulf Beaches Clearwater Half Marathon 2:22:14 PR: 10:57

3/06/10 Wake/Med 10K
1:02:17 PR: 10:01/232

3/13/10 Run for the Oaks 5K
29:23 PR: 9:28

2013 Goal: Marathon Training after Year and a Half Break..


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Catherine, That was very prudent of you to bite your lip and not say, "I told you so." I might not have been so tactful! Glad you are having great weather!

Jean, I suspect we will have some good running days in October, although I have run some pretty hot races in November. But you are right. Should start getting better and better.

I don't feel too bad, but concerned about the heavy feeling in my chest. Not coughing much, but when I do, I'm coughing up yuck. I'm hoping it passes quickly, but my daughter has had it for weeks. Definitely not running today or tomorrow. Will run Saturday with group unless really bad. I so don't want to get behind my group. Last year after I fell I got moved to an injury group and never got my longest runs. I'm really looking forward to my longest run, 17 miles scheduled for October 25th.

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Hello everyone, we are having glorious weather so far here in Maine. Yesterday was spent with family, but I did get a chance for a short run this morning. Bright, sunny morning in the mid 50s, not terribly windy. I ran on the neighborhood dirt / gravel roads adding the bay (shore drive) and then crossed the highway to run on the Atlantic Ocean side -- Bailey Island is obviously not very wide. It's one of those "fingers" along the Maine coast. 3.5 miles today. I hope to have time for a longer run tomorrow.

We've had another of those "type A, type B" adventures (some of you may remember the fun we had in the San Diego airport). When we started the car yesterday morning, we got a warning message that one of the tires was low. DH looked at them and said they looked fine to him so off we went to breakfast with his aunt and uncle. I told him that I thought we should find some place to get them checked, but he obviously didn't think it mattered. However, as a card carrying type A, I am both more persistant and more stubborn than he is and I said that I wasn't going anywhere far in that car until we got it checked out. We are sort of out in the middle of nowhere here in the island.

We were lucky in that we are staying in cabins rather than a hotel and the owners live on site. They not only had a tire gauge but also an air compressor which was very fortunate since one of our tires was out of air! (This is one of those good news, bad news stories). However, since DH had opted not to pay for roadside assistance in the rental car agreement, we were responsible for getting the car back to Budget for any necessary repairs. We called to find out the closet Budget car rental site and it turned out to be the Portland airport where we rented it, over 100 miles away!

There went a good chunk of our day today, at the least and I was concerned about the car making it that far (DH wasn't, of course, but since the tire lost all of its air again over night, I think my concern was reasonable). Fortunately, the owner suggested that we take the car to a local tire place to see if it could be repaired cheaply. So that's what we did, and $20 and one hour later we were safely back on the road. And I never once said "I told you so!"
emoticon

Edited by: LIVE2RUN4LIFE at: 9/15/2014 (13:04)
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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9/15/14 12:49 P

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Marsha, how are you feeling today?

Seabreeze, thanks for the cards signalling tips, I will find out more about how that works at our first game. Great stats on your 2 hour run! I bet you are glad you have that done.

Catherine, how is the weather in Maine?

Today and tomorrow will be sunny, then it may rain for a while. Yesterday I ran in the afternoon, a course with a few hills for boosting my fitness. It is so nice to run in this awesome weather, although when it rains, I try to finish in the pool so being wet doesn't make a difference. Rest day for me today, tomorrow I have a 7 mile run planned and a magic mile run on Friday.

June -- Pacific Time Zone
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 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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9/15/14 10:32 A

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Hi TEAM!

LYNN: LOL - I do love running stats!!! What a great run. Good for you. BTW: I stop my Garmin when I am chatting with people. Happy that the stress test turned out okay.

MARSHA: I hope it isn't several more months... I was hoping starting in October would be good running months - at least until March. Hope you feel a lot better soon.

*****

For me... 11 successful eating day - IN A ROW - not (this year so far). LOL

Did my easy 2 hour run this morning.
75 degrees
88% humidity
8.66 miles
2:00:10 hours
AP 13:53 [used 20:30 intervals]
Ave HR 144 (79% of max)

Yesterday... signed up for my next HM - not until January.
DH signed up too.

Also signed up for a 10K in December.

Hurray - I get to follow a "real" training plan beginning in October. Finally......

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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Thanks, Lynn. Not doing too bad, but clearly still battling a head and chest cold. Going to take another rest day today.

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Marsha...You got it right...I am Lynn, aka, "Teniswhiz" :)

Sorry to hear you are sick! Hope you heal fast!

Lynn....or.....Teniswhiz
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Lynn (TENISWHIZ - hope I got the right name!), glad the stress test seems to have gone well. Sure it will be good to hear them say it.

I woke up this morning at 4am with congested nose and head and burning lungs. I'm coughing up some stuff. Glad the cold held off until after the races, but wonder if I made it worse with all the running. Am going to take it super easy today. I had hoped to make up the 11 mile Galloway run I missed Saturday on Wednesday, but won't be happening unless I'm much much improved.

Weather here is still hot and humid. It will be several months until we get to really good running weather in central Florida. We do enjoy those mild winters, though.

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9/14/14 9:05 A

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Good Morning....

JEAN: Stress test went very well apparently. It's been 48 hours and no phone call. So expecting to hear good results sometime next week then.

I need to check out Jeff's website. It's been a while, but did see the new and MUCH improved site. I'm actually looking forward to the 800s next weekend with inserting normal intervals throughout the half mile!

DEE: Glad the weather improved some even though the humidity was still high.

Did my 12 miles yesterday afternoon from 1-4 PM in 54 degrees! Partly sunny. Missed seeing the running groups (who ran in the AM with 40 degree weather....that would mean winter running gear!). It was absolutely beautiful and the running felt so light! My legs still were spent, but aerobically, I was doing GREAT! What a difference the cooler weather makes! I was able to increase my speed a bit towards the end which is what I'v been working on in hopes to stay strong to the end in the race. Here were the stats (Cuz JEAN and I love this stuff):

2:54:25.5 12.01 14:32
1 14:11.2 1.00 14:11
2 16:17.7 1.00 16:18...Stopped for 3-4 min to give a cyclist directions! LOL
3 14:48.3 1.00 14:48
4 14:21.6 1.00 14:22
5 14:35.9 1.00 14:36
6 14:43.2 1.00 14:43
7 15:03.5 1.00 15:04...stopped to fill H20 bottles
8 14:55.3 1.00 14:55
9 13:25.0 1.00 13:25
10 14:23.3 1.00 14:23
11 13:49.3 1.00 13:49
12 13:47.4 1.00 13:47...Finished strong
13 :03.8 0.01 9:34

My legs are still a little trashed, but not more than normal after a long run. Planning to ride my bike after church today. That should help flush out the legs. Swimming tomorrow will really be the thing that throws me back into normal! LOVE LOVE LOVE it!

BEAUTIFUL day on tap for today. 65 degrees and sunny!

Hope the weather is awesome where you all are. The southeast seems to be getting soaked! Hoping that hurricane near Cabo San Lucas will bring some wet weather to the southern coast of CA! It's headed in that direction (will be a weak but wet system by the time it hits there). They sure need it!

OK...Time to stop as I'm starting to sound like the Weather Channel!
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Edited by: TENISWHIZ at: 9/14/2014 (09:07)

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9/14/14 7:45 A

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Good Morning Ladies and Gentlemen!!!

CATHERINE: Have a good trip.

MARSHA: Congratulations on the Quad runs!!!

***

Rest day today!!!!
Have a beautiful day everyone!

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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Enjoy your trip, Catherine. Jeff's words make a lot of sense.

Turns out this year I was the only one in my age group at the Aching Quad 4-races in 24 hours, but I didn't know that until just before the last race. I honestly felt better for the Saturday eve 5K than I did for the Friday eve 5K. I ran a minute faster. Friday I used 1:30/:30 throughout and was around 31 minutes, Saturday I used 1:30/:15 and was just over 30 minutes. So I've now run 3 5ks with different intervals. Definitely do feel better using intervals than when I straight run.

Now I'll be focusing on distance. Half marathons coming up in November and December. May not run another 5K until Senior Games in March.

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9/13/14 12:17 P

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Hello again. We are in the airport, waiting for our flight. It's a slow day, no lines, so we got to the gate early.

I've taken Jeff's running clinic and have had several opportunities to talk to him. He's one of the most flexible people I know and his message is always the same. Understand that reasons for his recommendations and then find what works for you. Don't be afraid to experiment with intervals, but don't do things that don't feel right just because others do. And use that Magic Mile!


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


75 Days until:  San Antonio Half Marathon
 
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9/13/14 11:57 A

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Yesterday I wrote that I still run faster than my 28 year old niece. No more. She ran the one mile race in 8:11. My PR for that distance is 8:46.

And best of all, nephew beat me today. He ran the mile in 8:52. So very proud of him. He beat me by 2 seconds in the 2 mile race, but honestly, I wasn't running full out. I ran 2/:30 the whole way.

I expect to place in the Aching Quad. There aren't many 65 year olds running it and I was the first in my age group after the first 5k. The next and last race is at 7pm this eve. Finger crossed!

Central Florida, Eastern Standard Time Zone

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9/13/14 11:53 A

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Good Morning (11:32)

****

JEFF'S BOOKS AND WESITE AND 800s:
I've been thinking about this discussion. It is possible that his books and website are targeted at a very general population - including very often beginner runners. I do think his website (which is new) includes much of his updated thinking. Some of the options that the runners on this team have encountered and suggested have come from e-coaching or from lectures or even from attending his retreats. He can more closely identify a runner's needs in any of these situations.

****

MARSHA: Sounds like a very interesting weekend for you. Hope you figure everything out.

JUNEPA: I don't think "some" signals are cheating. In bridge there are a LOT of signals based on bidding and then on what card is played. If I discard a high even card it might mean to lead back the same suit. If I discard a high odd card it might mean to lead back the next higher suit that is not trump. If I discard an offsuit - it might mean I have the Ace - lead that suit. I don't think any of this is cheating - it is called STRATEGY. Once you start playing with a partner, you will learn some of the common Whist signals. I don't know any of them.

LYNN: Let us know about the stress test results. I've done those tests. They always stop before I get to see my max HR. :( they still use the "old" formula.

CATHERINE: Have a relaxing trip. It will be so much different running in Maine's "weather" than in Texas's (do I need another s there?)

DEE: Good job on the RUN!!!!

*****

Short 30 minute run in the middle of a 60 minute outing this morning.
Seems like such a short time to run. Well, I guess it is.

No "big" plans for today.

Have an EXCELLENT one everybody!




Edited by: SEABREEZE64 at: 9/13/2014 (11:54)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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9/13/14 11:44 A

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Not quite, it's down to 74 degrees with 95% humidity. But it cooled down enough that we didn't suffer.
Well, my knees do, but they'll recover. Mission accomplished. Will catch up with everyone in a bit.

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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9/13/14 9:14 A

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Good morning, everyone. We will be leaving shortly for our flight to Maine. A front came through over night and it was 62 when I got up at 6am!!! I hope it made it to Houston for Dee's run. No need to start at 3am this morning. It is supposed to warm back up a little next week, but not all the way to summer levels, at least overnight. Lows around 70 although still upper 80's during the day. Still, the mornings look good for running. Of course, I won't be here.
emoticon
Still, perhaps autumn has begun in Texas.

Happy weekend, everyone. Gotta finish packing and figure out all those things I've forgotten.
emoticon
(Today is my mother's 85th birthday. Happy birthday, Mom.)

Edited by: LIVE2RUN4LIFE at: 9/13/2014 (09:14)
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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9/13/14 8:40 A

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DEE: Waaaay cooler it is here! 40 degrees this AM! It ended up I was "able" to run THIS Sat. morning, but because of a meeting I have at 10:30 (my run will take 3 hours and my meeting trip 45 min, so it would be too difficult to somewhat recover and shower in between), I couldn't do it. I would have LOVED to have run this AM with temps of 40 degrees. BUT...because the high will only be 57, I can run late today or even tomorrow with the high only being in the mid 60s! Love all these choices! :D A THREE AM START???? WOW!!!!!!! So now you can't be in awe of my 5 AM swim times. ;)

JEAN: Sounded like a fun beach day! I sure miss the beach (an ocean beach...we at least have a great lake beach but nothing beats an ocean beach!).

MARSHA: 4 races? Best wishes... The beauty of run/walk/run is that it is a doable thing. I just read JG's post on how and his wife ran multiple long distance races recently within a weeks span and no physical issues! Awesome! Have fun! I will have to check out your blog about your nephew. Congrats to him on his weight loss!

CINDY: VERY smart to get a night splint! The first time I used one, I was cured in a week! The next time I got PF, I used the night splint hoping for the same fast results. It didn't happen, BUT...it still made a HUGE difference with that "first morning steps" not being so stiff and sore. It's a great tool. We sleep naturally with our toes pointed and that strains the facia. Being flexed really takes the pressure off. Hope it works wonders for you. I know it will at least make you feel better in the AM! As for me running Sundays, that is doable on most Sundays. I can go to church Sat evening and run Sun morning except for the 3rd Sun., when I have a job at that church. I may be doing my 12 miler tomorrow.

Stress test seemed to go well yesterday. So far, no news. No news within 48 hours after the test is apparently good news according to the cardiac nurse that ran my test. I was quite nervous when I got there after fighting traffic I did not expect and thinking I would run late. I didn't, but parking was also a bear! I thought for sure I'd drive my blood pressure way up. Historically, I have had "White Coat Syndrome", meaning I would drive my BP way up due to nervousness of being in a medical facility.

RUNNING HAD DRASTICALLY LOWERED MY BLOOD PRESSURE AND THE ABILITY TO HANDLE HIGH STRESS SITUATIONS !!!!!

When I got there, they took my BP and I even said, "I'm sure it's high b/c I'm a nervous wreck due to racing over here and the fear of what the test might reveal. The nurse said my BP was 120/72 !!!!!! WHAT???? I couldn't believe it. That was lower than at my two recent doctor visits when I WASN'T stressed! Even then, those readings were VERY normal. I used to have borderline high BP of 140s over 90s and was on the verge of having to take meds. But all this exercising has totally eliminated high blood pressure. A real testament to cardio!

As for the test, they keep increasing the incline and the speed in 3 min. intervals until you can't go any further or they see that you should NOT go any further while taking bp measurements and ECG on video to paper. I got to a jogging point with a steep incline that really was getting difficult. The nurse said she hadn't seen a female get to this point in a long time! I was able to go one level over that and had enough. She said I got to a 12:45 pace. The only reason that was even impressive to me was due to the steep incline. The hill really takes the wind out of you! So...hopefully, that translates into good results. Of course, a stress test isn't the end all of potential cardiac problems. It detects blockage of arteries that are 70% or more blocked. If you have blockage under that, it won't most likely detect it. There are stories of people who passed stress tests and died of a heart attack days later due to a piece of blockage breaking off and getting stuck somewhere. But the test is most useful on someone like me trying to determine if chest pains are due to blockage and/or if exercise is causing chest pains. I didn't have any chest pains during the procedure. So.....now we'll see what the endoscopy tells us in a couple of weeks.

Have a great running weekend to all!

Lynn





Edited by: TENISWHIZ at: 9/13/2014 (08:42)

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Thanks Catherine

emoticon

June -- Pacific Time Zone
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 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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9/12/14 11:40 P

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June, I added your races.

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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Seabreeze, sorry about my negative edge on the whist comments. I am trying to figure out how to be a good player but it seems to me it is mostly in the hands of fate, ie, the cards you get. There is no bluffing, no one folds, so there isn't that element. All the cards get played, so there is less guess work as to which cards are left as you play, not like rummy where you try to lay down before the other guy can and there are cards left over in the pack. It helps to remember who plays the high cards in each suit and when to play your own high cards and play your trump cards well. I will see how comparable the real players are to the computer game, I guess. I used to play Hearts on the computer, and I noticed when I played real players, I was quite good from all the practice of playing against the computer that always makes the best moves.

Trill, I do my ST first because it is the most important part of my training right now and I mentally have a tough time doing it and after that it is easy to go for a run, plus my runs are not that long right now, 30 minutes 2x a week and a longer run once a week. I thought the ski boot solution to PF was kind of hilarious, but those two ladies said it worked well. I am sure a night brace will work just as well.

Catherine, if you could enter my races, I would appreciate that. I do have pop-up blockers, but they never cut so much of my screen view before. Dee you are irrepressible, haha, your icon showed up at the top of the page
I have Sept 26, a 10k Vancouver Night Race and Oct 18, a 5K Dare to Care Race in Abbotsford. Thanks so much



Edited by: JUNEPA at: 9/12/2014 (22:47)
June -- Pacific Time Zone
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 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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9/12/14 4:06 P

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Trill, My nephew is 29 years old. He has lost 71 pounds and has about 30 to go I think, although he says 50. He first ran in January of 2013. His first 5K was 49 minutes; he ran last Saturday's 5K in 32:32. I'm so proud of him.

He has a before picture and a current picture in my blog of Sept 7th, should you be interested.

My niece, his sister, is 28. I still run faster than she does. Saturday her time was 29:56, her fastest since she broke her ankle 6 years ago. She's coming for me, though. My time was 29:14.

They will both pass me before long and I'll be their biggest cheerleader for sure!!

Edited by: SLENDERELLA61 at: 9/12/2014 (16:12)
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9/12/14 2:12 P

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In terms of working out some of the details of Jeff's plans I really found the Extra Mile Podcasts to be helpful. It's a time consuming way of getting info, unless you like listening to podcast while you run. They really work to clear details and discuss Jeff's most recent thinking.


Thanks for all the plantar fasciitis advice. I do have an amazon order for a night splint. I think I'm experiencing there new effort to convenience people they need prime. It has been preparing for shipping since Monday. On the other hand when I did a one month prime trial they were not that timely either.


June, I had to laugh at the suggestion of wearing a snow boot, The closest thing I have to a snow boat are roller blades. Imagine sleeping with them. When you run and do ST which do you do first. The race page looks fine to me.

Marsha, How old is your nephew. My nephews are 18 and 20, no way I'd have the goal of keeping up with them. Sounds like you are a planner and relaxed organization doesn't agree with you. I can relate.

Jean, Yes I've been doing exercises and stretching. Maybe it is helping, but it's not going totally away. 75 degrees 89% humidity seems fairly uncomfortable to me. Nice to hear of your good day.

Dee, What time of the year do you think you'll get decent running weather? I'm not sure you ever get there for me.

Lynn, Can you do an early morning Sunday run. Or how about evening runs.

Catherine, Hope you are enjoying some cooler temps in Maine,











Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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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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9/12/14 1:58 P

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On the plus side, Dee, it's supposed to be cooler next weekend, so maybe you won't have to start so early.

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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9/12/14 1:15 P

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No, the plan is to get to bed tonight at 7pm so I can wake up at 1:30 AM tomorrow to run. Except it probably won't happen because of thunderstorms. We will probably reschedule the 23 to next weekend. Sigh. We'll decide later this afternoon.

Marsha, good luck with all the races! I can't even imagine.....

Hi June! emoticon Glad you could see me. emoticon



Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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9/12/14 11:27 A

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June, do you have an ad blocker on your computer? I've noticed that on my one computer with an ad blocker that this one page doesn't display properly. All the other team page are fine. Really strange. Try temporarily disabling your ad blocker. I mostly access Spark on my tablet now, which doesn't have an ad blocker, so I can avoid this problem. It works fine on my smart phone, too.

If you can't get it to work, send me your info and I'll enter it for you.

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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9/12/14 11:08 A

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Marsha, best wishes to you and your nephew in your plethora of races this weekend, sounds like great fun

Seabreeze, that is the same whist game link I use. It is an easy game, not sure how one can be skillful except maybe if you have good signals to your partner, but then that would be cheating. Great run, wisely done!!

Dee, wow, that's Texan dedication to get up so early to run. Hope it all went well

Lynn, best wishes on your stress test, and on your 12 mile run this weekend

Catherine, thinking about what you said, when I was younger, I only had to strengthen my lower back and abs and I felt fine, I guess because a younger body has a natural muscle tension. A while back I realized I had to improve my posture and ST would help maintain it, I do have to think about my posture, but it is becoming more and more a habit, hopefully soon it will be second nature. Reestablishing correct movement patterns and muscles usage, will that be my next step, or will that follow from the correct posture compelling the correct muscle usage and movement?

Today I am doing my third ST and run of the week. I do ST and regular run the same day, so I have a rest day the next day. It is so beautifully sunny and golden out. I feel very lucky that where I live it is not so very hot for long stretches, although adversity does build character lol.

I was going to post my upcoming races, one of them is a night race, ironically the race page is as black as the ace of spades, I can see Dee's icon and the rest is mostly black. Do you all see that too, or is it my computer being glitchy?

June -- Pacific Time Zone
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 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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9/12/14 9:48 A

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Lynn: Best wishes for a good stress test. Undoubtedly a good thing to check out. Hope you enjoy your 800s now. I think I got a little burned out on speed work myself. Need to have some fun with it for sure. If you are dreading your workouts that's not good.

Dee: giggled about the saving money on band-aids. Yep, I probably should have stock in Johnson & Johnson.

Jean: so smart to adjust those intervals to find your HM pace. It's great that you could run faster with no problem for a shorter training run.

I'm running 4 races with my nephew in 24 hours with the first one starting at 7:30pm this eve. It's a 5K tonight. I'll take some lights as sunset is predicted at 7:36. I expect we'll run it in 31-34 minutes. I did not get an e-mail about number pick up like we usually do for LRC events. The president is at the end of a 5 year term. He was dedicated and wonderful. Hope the club doesn't go downhill. The web site doesn't say a thing about packet/number pick up. On our FaceBook page someone else asked about it, but no official answer. I called our local running store where we often have number pick up and they didn't know. Guess niece nephew and I will just go early. Since I'm babysitting today, wish I knew precisely. I'm sure it will all work out. The 8:30 am 2 mile race tomorrow I don't exactly know where it is. I may be able to get a ride from the 7am race. I understand parking is in short supply. Wish I didn't get worried about logistics! At least I don't feel a lot of pressure to be fast today,but I do want to stay up with nephew. Nephew said there would be about 500 runners at 3 of the races, but the one mile race will have a couple hundred extra children as they can run it for $5 and have awards in 2 year increments, like "ages 7 and 8". He ran this race last year. I never have. Hope for it to be lots of fun and encouragement to all. I suspect nephew will be much faster than last year and it will be a big boost to his ego. Hope so!!



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9/12/14 9:18 A

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MARSHA: Sounds like quite a weekend. You have a lot of races in your area. I agree, it can be expensive to be a runner. Very fun though!! I LOVE Balega socks.

JUNEPA: I've wanted to learn how to play whist for a long time. All those romance novels I once read where the heroine always was such a good whist player. So, I took a short break here.... and found www.whist-cardgame.com/ and played several hands. Simple and fun!!!

LYNN: Good luck on that stress test.

DEE: Well it is 9:13 AM - (my time) so I'd say you are almost done with your miles for today. How did it go? Starting at 3 - now that is commitment.

*****

We had such a nice day yesterday. We went to the beach and read for an hour or so then hopped on the free trolley and road to a pier that has a restaurant at the end. We ate there watching the fishermen and birds. So beautiful. Perfect weather. Then rode the trolley back to our car and drove home.

This morning was a run day. Seemed humid to me, but when I checked it was no more than it normally is.

4.61 miles
60:03 minutes
AP 13:01
Ave HR 80%

I used a 30:30 interval for all but mile 4.
I used a 35:25 interval for that mile just to see my average pace and average heart rate.

At end of run
75 degrees
89% humidity

Pace ended up faster than my HM goal pace so might experiment with 35:30 next time.

Bridge day this afternoon....




Edited by: SEABREEZE64 at: 9/12/2014 (09:20)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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9/12/14 6:51 A

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Lynn, sure hope that weather gets WAY cooler if your run is after 10 AM.

I felt terribly slow yesterday, but discovered the temps were 92 feels like 101. Well, no wonder. Still a long way to go before we have decent running weather.

Tomorrow's run is 23 miles. That means a 7 pm bedtime for me today. We start at 3 am.

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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9/11/14 6:08 P

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CATHERINE... It sure sounds better than what I've been doing! So....I will change how I do them and maybe I won't dislike them so much! Ha, ha...

I'm going to have to find a new time to do my long runs as my schedule has changed. I can still do it on Sat., but after 10 AM. Thankfully, the weather has gotten MUCH cooler for a nice, long stretch. But we've seen 90 as late as early October, so the threat of hot and humid runs isn't totally gone.

Tomorrow, I go for a stress test at 7:45 AM. This is to rule out heart issues since my symptoms of whatever is going on includes occasional chest pains. We still are thinking it's a G.I. issue, but any chest pain is certainly frightening. Again though...I took a nice 3 mile run and felt FANTASTIC! So I'm prayerfully optimistic the heart is fine....but we just want to make sure. :)

Long day ahead after that....

12 long distance miles sometime this weekend.

Have a great weekend!!!
Lynn


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Marsha, I saved so much money on blister bandaids, those Injinjis were a bargain!

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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June, Thanks for the recommendation on socks. I looked at the web site and those toes socks look interesting. I have to laugh, though. I bought $40 worth of Balega socks when I bought my new shoes a couple weeks ago and then Saturday I bought $45 worth of Feetures because my niece recommended them. They are the first socks I ever had with varying compression and left and right socks marked. So by the time I buy Injinie toe socks, I may be sock poor. But if they work they'd be worth it. When people say running is a cheap hobby I just smile. Between shoes and clothes and entry fees and travel to events and books/magazines and then the professional event photos, it can be kind of pricey actually. Great hobby, though. Glad to be a runner!!

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9/10/14 11:34 P

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Lynn, I'd say that Jeff's advice to Dee reflects his current thinking on this topic, i.e. find the most comfortable ratio that yields the target pace.

Edited by: LIVE2RUN4LIFE at: 9/11/2014 (00:18)
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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9/10/14 11:17 P

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JEAN / CATHERINE / DEE

Here's what I read about the 800s and where:

From, "Half-Marathon - You Can Do It Page 56 (and elsewhere):

*Warm up for ea 800 meter repeat workout by walking for 5 min then jogging very slowly for 5-10 min. Then do 4 acceleration gliders. Reverse process when warming down leaving out gliders.

*Walk 21/2 -3 min between each interval

* AT THE END OF THE FIRST LAP (remember...he is assuming you are doing this on a track so an 800 is two laps), walk for 20-30 seconds- but don't stop your stopwatch. The time for each 800 should be from the start until the end of the second lap.

OK...so perhaps he means in addition to the walking breaks, but that would seem odd for an 800 to add additional walking time. Upon looking further in the book, I see on page 96, he says, "Walk for the amount of recommended in the training schedules." The ABOVE is what is in the training schedules.

..... I'll look in my other books as well.... It's past my bedtime for now. :D

Lynn


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9/10/14 1:40 P

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Good afternoon, everyone.

June, sorry if I confused you. Many (maybe most) people think that "core work" begins and ends with strengthening the abdominals (actually the same applies to other muscles as well), but it you don't also retrain movement habits, you won't necessarily use them properly just because they are stronger. I was just commenting on how I like the focus of the article (and her books) on learning / recognizing how to use the abdominals to maintain a neutral spine, not just strengthen the muscles.

The same applies to muscle imbalances and is one of the reasons that injuries can continue to affect you long after the injury itself has healed, especially if the healing process took some time or the injury was severe. The body / brain sticks to its new habits / compensations even after they are no longer needed. This is one of the reasons, as well, that PT is so important after an injury, not just to strengthen but to reestablish correct movement patterns and muscles usage.

When I first started working with a trainer five years ago, I could not consciously activate my lats -- my brain did not know how to communicate with them to make them move independently. If I wanted to flatten my shoulder blades, I had to move my entire shoulder back. We spent a lot of time not just strengthening them but making sure I was actually using them when I did rows (my body wanted to rely on a lot of help from my arms to lift those weights).

Even today, when I do shoulder presses, my brain tends to move my hips forward slightly to shift some of the load to the back. My trainer is constantly telling me to move my hips back. When I do, the weights get heavier (LOL!) which just means that my shoulders are now having to do all of the work.

Edited by: LIVE2RUN4LIFE at: 9/10/2014 (13:41)
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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JUNEPA's Photo JUNEPA Posts: 7,550
9/10/14 10:09 A

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Seabreeze. love your daily support posts and your variety of experience. I am joining a whist group, they invited me and will be meeting next in October. I didn't know how to play whist until a week ago, I found an online game and have been practicing. This group meets once a month at each others' homes and they bet a little and the pot goes into a fund for something fun for the group, a dinner out, a theatre, a spa...

Marsha, I used to have blisters and black toenails from running, Catherine and Dee told me about injinji toe socks and I haven't had either since. Also, regarding my feet, I switched to minimalist Merrill glove shoes and strengthened my feet over a period (about 9 months) and also Catherine says hill sprints are great for strengthening feet. Feet strengthening is a whole other evolution, but the toe socks helped immediately.

Gotta run, get my morning chores done before I leave on my day hike.

June -- Pacific Time Zone
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 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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9/10/14 9:43 A

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Jean, Best wishes for healing that left foot. Icing sounds like the thing to do. Guess you can't go wrong with icing unless you get frostbite! Twenty minutes on and twenty minutes off??

You do great shouts, too, Jean. Good for you. I agree with all!!

I'm going to run today, planning on 5 miles at 1:30/:45.. Friday and Saturday is my Aching Quad 4 races in 24 hours. I'm running with my nephew,probably 1/:30. I plan to race the one mile at 7am on Saturday morning to serve as a miracle mile unless it is so crowded I can't really run. The other 3 (two 5ks and a 2 mile) I'll run his pace.

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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9/10/14 9:11 A

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emoticon

CATHERINE: Sounds like a really nice trip. You have had a year filled with a variety of obstacles.

I know, for me, I have to periodically recheck and make sure I am doing what means the most. I so often get off course. I have been thinking a lot about INTENTION lately and really want to incorporate that into my life-plan. If I can keep my intentions for how to be and what to do in my awareness then I think I will stay on or at least close to the path I have chosen.

DEE: I know I should just find a different podiatrist. But from doing the ONE exercise he gave me my right foot has NO PAIN at all anymore. I am still working with my left one though. If or when I go to another one, I will definitely find a runner-friendly one. Every time I think it is too humid out, I think of you and your 90's temperatures.

LYNN: I never heard that 800s only have a few second walk break. Where did this information come from?

800s: From what I understand the pace for the 800s is what you are shooting for. Three choices.....
Run straight
Adjust the run-walk interval in order to run at the 800 pace
Or I remember reading here once (I think Cindy wrote it) - that you can even use your race pace interval for the 800s, but run faster during the run segment in order to hit the 800 pace.

I tend to just adjust the interval in order to hit the target pace.

MB: emoticon Congratulations on your new HM PR!!!

MONTY: We will both be in the "NEW AGE" group next year. WooHoo!

SHARON: Glad to hear your back is feeling better.

ANN: Funny. It is dark outside at 6:00. LOL!!!!! I am often out around 6:30 and it is dark then too!!!!!

CINDY: Have you researched some exercises that will help reduce the PF inflammation and stretch those tissues? Ya gotta do them everyday!!!!! Maybe more than once a day.

orthopedics.about.com/od/treatments/
ss
/stretch.htm#step-heading


Hi JUNEPA...



*****

I ran the "called for" 60 minute run this morning. Used 30:30 intervals. Average pace was 13:05. Average heart rate was 79% of max.

I am currently icing my left foot. I have been icing it after every run and sometimes in the evening - hoping to keep the inflammation limited so the darn thing can be a healthy foot again.

Edited by: SEABREEZE64 at: 9/10/2014 (09:12)
"It's not how old you are, it's how you are old."

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9/10/14 9:02 A

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June, regarding Catherine's remark - I discovered during PT that I wasn't even engaging the correct muscles at times, and compensating somehow. We had to modify exercises until I felt the effort in the correct muscle. Not sure how that happened, but after a lifetime of compensating, it's taking real effort to strengthen the correct muscles!

AFM, I had an inordinate amount of energy at dancing last night. I'm not sure if I'm just feeling better, or whether it's because I missed the last two weeks and so it felt fresher somehow. Either way, I'll take it.

My little misadventure has now cost me in excess of $400 - had to replace the shoes and one orthotic. Of course there's a 2-3 week wait for the orthotic. At least I can laugh about it.

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
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9/10/14 2:13 A

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Trill, PF, there are a few different kinds, so here is some advice which I hope will work for you. Two of my friends had and healed from PF by wearing a ski boot overnight. They healed in a few weeks after suffering from it for several months. One friend said, you can get special foot and leg braces that stretch your fascia overnight, and someone recommended the home remedy of a ski boot and it worked for her. Just saying, the overnight stretch is what did the healing. Hope you can get a good doctor, like Monty's team of doctors, that's sounds awesome and a doctor like Seabreeze's whose solution is to move less would not be my style of a doctor. Moving right is important though, sorry the walking also causes grief.

Dee, frustrating to lose your orthotic and shoe. I hate training hiccups, hopefully all is well again.

Catherine, hope you get a long stretch of regular and awesome luck to make up for your difficult year. Have a great family holiday in Maine. From my training blog, you commented "but so many of us use our joints and skeleton to carry the load that the muscles should be handling. Strengthening them won't help if you don't use them properly as muscles, if that makes sense." I was thinking correct posture would actively engage the muscles, are you saying besides the posture, I should focus on using the core and ab muscles, put effort into using them, not just that the correct posture would engage them?

Great training and training info, team, as usual. This is an awesome team for support and advice.

I am carrying on with 3x running and 3x ST. And enjoying the weather, there were a few days of rain, now it is sunny again. I hiked the usual Tuesday morning 90min hike I do with my friends, tomorrow I am going on a longer hike to an area I have not been to before, it should be about 4 hours. I joined a 5% Fall Challenge, see if I can budge this extra weight that has been hanging around for the last 2 years. I have been doing a lot of small positive steps for fitness and now hope this challenge will boost my results.

June -- Pacific Time Zone
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 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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9/10/14 2:12 A

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Trill, PF, there are a few different kinds, so here is some advice which I hope will work for you. Two of my friends had and healed from PF by wearing a ski boot overnight. They healed in a few weeks after suffering from it for several months. One friend said, you can get special foot and leg braces that stretch your fascia overnight, and someone recommended the home remedy of a ski boot and it worked for her. Just saying, the overnight stretch is what did the healing. Hope you can get a good doctor, like Monty's team of doctors, that's sounds awesome and a doctor like Seabreeze's whose solution is to move less would not be my style of a doctor. Moving right is important though, sorry the walking also causes grief.

Dee, frustrating to lose your orthotic and shoe. I hate training hiccups, hopefully all is well again.

Catherine, hope you get a long stretch of regular and awesome luck to make up for your difficult year. Have a great family holiday in Maine. From my training blog, you commented "but so many of us use our joints and skeleton to carry the load that the muscles should be handling. Strengthening them won't help if you don't use them properly as muscles, if that makes sense." I was thinking correct posture would actively engage the muscles, are you saying besides the posture, I should focus on using the core and ab muscles, put effort into using them, not just that the correct posture would engage them?

Great training and training info, team, as usual. This is an awesome team for support and advice.

I am carrying on with 3x running and 3x ST. And enjoying the weather, there were a few days of rain, now it is sunny again. I hiked the usual Tuesday morning 90min hike I do with my friends, tomorrow I am going on a longer hike to an area I have not been to before, it should be about 4 hours. I joined a 5% Fall Challenge, see if I can budge this extra weight that has been hanging around for the last 2 years. I have been doing a lot of small positive steps for fitness and now hope this challenge will boost my results.

June -- Pacific Time Zone
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 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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9/9/14 10:15 P

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MB... I was born in Indian while my dad was still in school and my mom and he lived in the "marrieds" section....a trailer park. My dad had changed careers so was in school for a while at Valporaiso. My mom worked in Chicago taking the train from Valpo. So I'm a Hoosier by birth. Ha, ha....

CATHERINE and DEE... Yes, this was in Jeff's "Half Marathon, You Can Do It" book and, Running Until You Are 100" (or it was in the running year round book). I have four books altogether, but not sure what it says in the others... I like your ideas (and Jeff's for Dee's workouts)... I will try that next time. Thanks so much for the answers!!!! To me, it makes more sense to play with the numbers in frequent intervals.

Did a positive split tonight only because I was day dreaming during the run and that's how it worked out today. Ha, ha... Wasn't focusing too well.

Swimming tomorrow. Always makes my running muscles feel great!

Night, night...

Lynn


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9/9/14 12:39 P

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Ann, I love running with my 2YO dog. She does great. But by the last 5 weeks of training, I get too serious, so I will not take her unless I am on a recovery run. She even likes track repeats! I never really go fast enough for her. Early morning runs should be more pleasant. Hope your day is going great!

Sharon, Catherine is right about the foam roller. It may be the ticket to release the tension. I love to use it on my shoulder blades too! It is the best investment.

What is it about physical therapists! I guess they see too many injuries;) I did have a frank discussion with a good PT/friend of mine about training pain-free, injury-free. I could not get her to budge on her attitude about running! She discourages all her patients not to run. That is wrong. How about telling them to build slowly, and listen to your body.

Monty, I hope you had success on double race day!

December is not a good month for me to travel for a race. Too bad. I am in Tucson in December, and I cannot find a decent race while there. I am bummed.

Going for a recovery run today with my favorite running buddy, Daisy!

Good Day.

MB
I am not lost, I am exploring. ~Jana Stanfield

Chicago HM 09/07/14 PR 2:35:53.
Friendship 5k, 07/16/14 PR 31:24.
Chinatown 5k, 07/12/14
Rotary Run 10K, 06/07/14.
Chicago Spring HM May 18, 2014.
PUC Spring Fling 5K, 04/19/14.
Asheville, NC 1st HM, March 16th, 2014.
Warm your Heart 5K, feb 23, 2014.
10K Hero Half, Oct 2013 1:07:34, 1st in AG. PR.

I am running from dementia.


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9/9/14 11:59 A

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Dee, Take it easy in that heat. My daughter seems to be having an okay time in San Antonio, She's been working long hours and with the heat I'm not sure she has much energy for fun. She does like tacos and the fact that avacados are included . She's living in Beacon Hill, does that mean something to you?

Ann, Great job on that early run. In the middle of Jume it was probably light at 6:00. We are getting close to the equinox and just 12 hours of daylight this Sept 21.

Sharon. One way to ease into training is to walk more while covering the same distance. Then gradually increase the amount of running you can do,

Monty, I'm pretty unconnected in Philly. I could find a runner/doctor in St. Louis or a Pediatric GI doc in Philly buy a doctor for me in Philly will be pretty much a crap shoot. Especially one excepting new patients.

MB, Thanks for the advice. I think you might want a winter and not a spring half. It is pretty warm most of the year. I had hoped to run the RnR San Antonio half in early Dec, but now I'm thinking that would be stupid/foolish, but who knows. I'm pretty sure Catherine is running that. Glad you enjoyed Chicago

Catherine, Sorry things have been so tough. I sure know about the negative mental stuff. I dread telephone calls and mail, since a lot of bad new come that way, and its not used much for casual conversation any more. Wish I had some good advice on how to overcome it. I can say moving 900 miles from all your friend is not the way to go. We are approaching 2 years since the beginning of my unlucky streak. Got that first bad news telephone call while I was driving to the Air Force Marathon. Have a good time in Maine. It should be cooler than Austin. Yes walking makes it worse, when its in the 4 mile range which is what tends to happen when we go the the city and take the train. And I'd love to run further than 8 miles. As a matter of fact I still was thinking I could run half marathons just a month ago., I








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April 7, 2013 Go St. Louis Half Marathon 2:05:55
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,208
9/9/14 10:24 A

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Lynn, JG has me doing the 800s using a variety of intervals to find the one I find most comfortable. He suggested 30/30, 20/20 and 15/15. I tried a few others besides, before settling back on 30/30. He told me to use whatever is comfortable and yields the desired pace. As Catherine says, there's more than one way to skin a cat. Well, not that Catherine would EVER say that, but you get the idea. emoticon

Cut short my run last evening because the heat was getting to me. 90 feeling like 98. No thanks.

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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ANNWOGGER's Photo ANNWOGGER Posts: 237
9/9/14 10:05 A

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Hi all!
sort of funny story this morning. I am not usually an AM runner - prefer evenings but thought I would try it this morning. Set the alarm for 5:30..got out of bed with goal of running at 6:00. It was too dark to go to the park where I normally run (who knew it was dark outside at 6:00?) so left a water bottle in my front yard and ran thru the neighborhood. My big dog couldn't figure out why we were up so early and really didn't understand why he couldn't go out side... but I digress...I am very stiff in the morning..so pretty much walked the first mile...then I got lost coming back went down a cul de sac partly because I did not have my glasses on and it was still dark.... finally got back home to get a drink of water and then go to the park because it was light enough now...only to find that someone must have seen my water bottle in the lawn and threw it out - it was trash day today. So went inside to get another water bottle - the dog was really confused and not happy that he could not go with me...(he is not much of a runner - once I get past the marathon, I may try to build him up)....Finally finished 4 miles was planning 5 but ran out of time.... finally got the dog and walk with him for 1/2 mile to cool down. Even at 65 degrees I was still wringing wet - think humidity might be high... so took a shower got ready for work...couldn't find the blow dryer so my long hair was soaking wet...even though I did not wash it.... put up in a pony tail and was going to wrap it in a loose bun with bobby pins only to not find those...then DH needed the address of a doctor he was going to ....20 minutes late to work ...consider that a success!

Not sure I may run this evening for a couple of miles and then rest completely tomorrow....

SB.. I would be so mad at the podiatrist! But it would give me motivation to run/walk a marathon to just spite him! After I tore my Achilles and was in therapy, I told the PT I eventually wanted to run a marathon and he said no one should ever run a marathon - it is not good for the body....Jerk! I went about 4 more visits because he was a good therapist and I got stronger but when I complete my first marathon, I may send him a picture of me with my finisher medal....

Ann



Upcoming Races:

July 4th - 5K
Sept 21,2014 - ALS (Lou Gehrig's Disease) Walk
Oct 19,2014 - Marathon


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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 2,544
9/9/14 9:38 A

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Thanks Catherine. I don't have a foam roller but where I take my mother for PT do and we will be going this afternoon. If I get a chance to stop at athletic store I will get one. Thanks again for all your tips and suggestions. I really do appreciate it. I am keeping positive..

Sharon emoticon

9/20/14 Raleigh Mid-Town Half Marathon

1/23/10 Gulf Beaches Clearwater Half Marathon 2:22:14 PR: 10:57

3/06/10 Wake/Med 10K
1:02:17 PR: 10:01/232

3/13/10 Run for the Oaks 5K
29:23 PR: 9:28

2013 Goal: Marathon Training after Year and a Half Break..


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9/9/14 9:30 A

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Sharon, do you use a foam roller? Rolling your back can help with the tightness you are feeling. You should be tapering now for a race on 9/20. Your best strategy is to go into the race as rested and healthy as you can. Don't do any hard training at this point. Even if you were healthy, you wouldn't have time to absorb and recover from it before the 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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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 2,544
9/9/14 9:16 A

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Good Morning All!

I am still recovering from lower back pain. I think I am on the upswing though, my back is not having muscle spasms. Just a slight tightness. I really do appreciate all the tips, especially on running form. I will really focus on that.

I finally ordered 2 pairs of my favorite running shoes and hope to receive them by the end of the week. I definitely will keep better track of the mileage on my shoes. After having this set back for my training, not sure what to do to pick it up with my Half Marathon on 9/20.

Wishing all a great day! Thanks again for all your suggestions..

Sharon emoticon

9/20/14 Raleigh Mid-Town Half Marathon

1/23/10 Gulf Beaches Clearwater Half Marathon 2:22:14 PR: 10:57

3/06/10 Wake/Med 10K
1:02:17 PR: 10:01/232

3/13/10 Run for the Oaks 5K
29:23 PR: 9:28

2013 Goal: Marathon Training after Year and a Half Break..


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9/9/14 9:11 A

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Simply put, every one of my doctors is an athlete, runner, or a Triathlete. I've actually competed against some and have beaten every one of them. I won't have a doctor who is either out of shape or not an athlete. They all focus on solutions to get me back on the course safely and NOT bench me.

I have no problem with dropping those that don't meet my requirements! My Primary will actually "suggest" looking at holistic medicine alternatives when appropriate! At 64, and going into a new age group next year, I can't afford to take chances with lame doctors!
emoticon

Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
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*SparkPeople's Official 5K Your Way Running Program

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Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
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9/8/14 7:05 P

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Hello again.

MB, winter is the time for marathon and half marathon races in this part of Texas. San Antonio is in December, Houston in January, and Austin in February. At least those are the big races. Congratulations on a great race and a great race report in your blog.

Lynn, I'm not familiar with those particular instructions. Did they come from one of Jeff's books? I have always used a variation on Jeff's instructions for doing mile repeats in his Qualify for Boston book to do all of my interval speed work. There he says to use your regular intervals but to cut the walk break in half. When I do speed work (intervals), I adjust the run / walk ratio until I get the one that yields the target pace. Some people prefer using the regular intervals but running faster during the run segment. I prefer staying with my "normal" run pace (i.e. during the run segments) and getting a faster average pace by walking less. I don't attempt to do this via a calculation, I just do it by feel and if the first one is off, I adjust the second one, etc. But I've gotten pretty good at know what intervals I need for the various target paces I run. It's the average mile pace that matters.

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


75 Days until:  San Antonio Half Marathon
 
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MBTEPP's Photo MBTEPP SparkPoints: (38,120)
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9/8/14 5:44 P

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Lynn, you sounded nearby. I am in NW Indiana, southeast of the city. I worked south of the loop for 10 years, before an early retirement to care for mom and daughter at home. I love the city, and my oldest son and DIL live in Lincoln Park. So we are there on a monthly basis, between dinners to meet friends from the North side, museums, Chinatown and the like. We are 32 miles from downtown. It was real easy getting to the Chicago HM yesterday. We lend balance to all the southerners on the team!

Jean, I am flabbergasted about the reaction you got from the podiatrist. That is absolutely the wrong attitude from any doctor. Doctors should be supportive of any kind of physical activity that contributes to good health and wellness. Runners should be no different. I concur about seeing another specialist. They should be getting you on your feet pain free, not taking you off to get pain free results.

Catherine, enjoy Maine. It should be beautiful this time of year, cool with all the fresh vegetation. May be too soon for fall colors. I hope you find some inspiring scenic runs during your visit. That is my favorite part of traveling.

Cindy, I know not all PF are the same, and I consider my PF mild. I tried 3 different shoes before I found one that was comfortable to wear like slippers. I also tried many different OTC insoles, including different gel insoles. Super Feet did nothing for me, but the sales person did not fit me properly either. I returned two pair of gels to walgreens, and they happily took them back; I was not going to eat the cost on something they claimed and did nothing. I do like Dr. Sol's Active Series insole replacement for women. I would purchase this again. I tried this one as a last resort before seeking out a podiatrist. I have not had a problem since. I still tape my heel for support, especially on the longer runs.

Love San Antonio! Great historic city. I would love to do the HM there in the spring, and bring my DH. I expect he is just getting tired of the running scene. So I am not sure what race will motivate me through the winter.

Chicago HM was a huge success for me. DIL and I both did great. I PR'd, and had a blast at the post race party. Granted DIL had to wait 45 mins for me to show up, then we only had an hour to enjoy. I am starting to find my comfort zone on race day, from getting up early, to warming up, and not panicking before the race start. All good, considering it was an intense ChiRun for me.

MB
I am not lost, I am exploring. ~Jana Stanfield

Chicago HM 09/07/14 PR 2:35:53.
Friendship 5k, 07/16/14 PR 31:24.
Chinatown 5k, 07/12/14
Rotary Run 10K, 06/07/14.
Chicago Spring HM May 18, 2014.
PUC Spring Fling 5K, 04/19/14.
Asheville, NC 1st HM, March 16th, 2014.
Warm your Heart 5K, feb 23, 2014.
10K Hero Half, Oct 2013 1:07:34, 1st in AG. PR.

I am running from dementia.


26 Days until:  Hero Half Marathon
 
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9/8/14 4:18 P

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emoticon Good Morning!

MB: Nice to have another Chicago area resident on board. Are you from the city or a suburb? I'm a west suburbanite so only get into the city once in a while.

SB: I agree with DEE...Find another doctor! Sometimes, they are the most arrogant and ignorant folks around. That is just insensitive!

CATHERINE: I, took have had this mental/psychological issue of getting back into what I love best. Between the broken pelvic bone taking 5-6 months out of my running, and the weight gain that came with it (not a lot, but enough!), then finally feeling better only to get a severe ankle sprain that took another 4 months to heal, I've lost a lot of athleticism! I took the year off of triathlons to focus on running and feel that was a waste. I really miss my triathlons and want to get back into it. My psyche has spiraled down and I've neglected a lot of my sports and fitness and it has set me back more than I care to admit. Hard to get back on track to where life used to be...But am determined to do it. So....Let's do it! :D

DEE: I hear you on interval repeats, whether it's 800s or a mile. They are about my least favorite run, but I do them.

Speaking of 800s, I know we've had this discussion in the past, but it's been a while and I forgot....

Why do the 800 intervals have a walk break for a few seconds halfway through and NOT on regular intervals like 3:1 or whatever you normally use, or would use for the speed you do them in? It makes a big difference how you would run that speed in a race VS an interval.

For example: To maintain an 11:45 pace for my HM pace, I have to run at 10:45 for 45 seconds to compensate my 15 second walk to average it out to 11:45. If I ran longer than 45 seconds and took less of a break, I'd have to slow my pace down more to maintain an 11:45. Do you see what I'm saying? Just wondering what the thinking is in that.... I find it confusing and usually end up running the intervals too fast b/c I'm not taking as many breaks as I would in a normal run or even in a race.

I'd be interested in what you all think, heard, read, or actually do (b/c the whole concept is a framework....and we all tend to adjust to our liking).

Lynn

Edited by: TENISWHIZ at: 9/8/2014 (16:26)

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Cindy, my daughter would agree with that definition of San Antonio. emoticon I hope your daughter likes tacos. True, they can be affordable, but the best part is that they are good. What part of town is she living in?

I'd suggest you look for a sports doctor who is runner-friendly. They really do exist. I've found a couple, and they aren't even runners themselves (just related to runners, LOL.) The least runner-friendly one is nonetheless supportive, and knows better than to tell me not to run. He no longer tells me I only have one marathon in me.

SB, find another podiatrist. No one should have to hear that. Mine is a marathoner, so he gets it. Although I had to explain Galloway to him, he thought I meant what he does: walking for five minutes every five miles or so.

Catherine, enjoy your visit to Maine. I could use a mental health break, but it isn't scheduled until November.

Dee
Houston, TX

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

Go. St. Louis Half 10/12/14
New York City Marathon 11/2/14
Race for a Better Life 5K - 11/8/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



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Good afternoon, everyone.

Cindy, I'm sorry -- I misunderstood your comments. I thought you said that walking (including a day in Philly) made the PF worse. Certainly if keeping runs to less than 8 miles and not racing makes the PF an non issue, then problem solved. No reason to run more unless you really want to.

This past year wasn't one of my best ones, either, starting with breaking my arm, then months of dealing with the cats' illnesses / issues and my own repeated bouts with flu and bronchitis and various injuries, plus the disappointment of bad weather / heat in every marathon I ran. All of those problems are behind me, and actually have been for some time now (except maybe the heat), but one thing I discovered with this recent bout of food poisoning is that my brain hasn't yet caught up with the current reality. I am still carrying a lot of internal "mental negativity," sort of "waiting for the next shoe to drop" and the food poisoning episode disrupted my life more than it should have. For one thing, I put off that followup test for no good reason except that I was worried about it. So I need to do some work, not just on getting physically back in my program, but mentally and emotionally back as well. Part of that, of course, is to make sure I'm spending my time wisely on those things that mean the most to me.

We are leaving on Saturday for a week in Maine to visit DH's family. We have rented a cabin/condo on Bailey Island with DH's brother. So this week I will be busy getting ready for the trip.
emoticon

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


75 Days until:  San Antonio Half Marathon
 
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9/8/14 10:33 A

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emoticon

Today I put my hair in pigtails. At the end of the run, I think I could WRING a quarter cup of sweat out on my tails. LOL! I am always drenched by the time I get home. My hat is soaked - along with my clothing. It is just the way it is - running in the summer.

emoticon

Two hour run-walk this morning.
I must have been tired because ... my HR average was higher than my last 2 hour run ... the temperature and humidity were lower... my average pace was slower.

Next up on the agenda..... a shower.

emoticon
I have to admit that the podiatrist I went to several months ago DID NOT TAKE ME SERIOUSLY. But I tried to listen and take away something that was usable for me.

When I told him I used run-walk intervals, but would really like healthy feet so I could actually complete a marathon he said....

why bother - if you can't run the whole thing.

Well - I still tried to decipher some usable advice from his lack of interest in my desire to run.

Edited by: SEABREEZE64 at: 9/8/2014 (10:37)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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So I'll admit I've no doctors at all in Philadelphia and although the Plantar keeps appearing its currently at a low annoyance level. And running is it a low level too. There has been so much crap to keep me busy this past year that getting a doctor for myself has not been a priority. Especially one where my complaint would be that I can't run over 8 miles or race anything. I'm pretty sure what the response to that complaint would be with just a random doctor. I would be pretty pain free if I did not run,


Dee, My daughter's description of San Antonio is that it's hot and that you can eat tacos for every meal,. As a matter of fact given the fact that City Year is designed as a year of service, with a fairly slim stipend tacos seem to be the cheap food of choice. We were cooler than average apparently this summer, but it seemed fair because we had a totally nasty winter.

Sharon do you track the mileage on your shoes. If you do you can try to figure out how to retire your shoes before you have problems. Hope the back feels better soon,

Marsha, My daughter frequently buys mens shoes to get wider widths. She does find the colors discouraging. But beyond that she finds the fit works.

Catherine, In the 70's and humid is no fun. But scenic and rolling hills has to be a great training run.







Cindy or Trill
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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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