Author: Sorting Last Post on Top ↓ Message:
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,733)
Fitness Minutes: (49,969)
Posts: 8,512
8/27/14 6:41 P

My SparkPage
Send Private Message
Reply
DEE.... I hope your procedure went well and you had yourself a NICE meal! I'm going in for a colonoscopy and endoscopy on Sept. 29th. Turns out I had a year left before needing to go for a colonoscopy, but was offered to do it a year earlier if I wanted to kill two birds with one stone (have to have the endoscopy, so why not?). I'm sure you ARE glad to get it "behind" you.




Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


 Pounds lost: 3.0 
 
0
6.25
12.5
18.75
25
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/27/14 5:04 P

My SparkPage
Send Private Message
Reply
SB...Medicare is a milestone - YAY! I want to retire in a few years but won't quite be ready for Medicare. Hope to either use cobra for awhile or try the marketplace...

Last night did crosstraining...went back to my roller skating roots! Put on my quad skates and skated at the park's basketball court for 45 minutes... It was too hot so only one guy was out with a basketball so he used one half and I took the other half. I had so much fun...fell on my bum twice and my quads are sore today but really enjoyed it and worked up a great sweat!

Supposed to do 7 miles tonight but may pass for a day as it is very hot and humid today..

Ann

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/27/14 11:50 A

My SparkPage
Send Private Message
Reply
SB, signed up for Medicare earlier this month. But still have my employer's plan which is primary. Good luck. I'll be interested to hear what you select.

Mary, I can't get it (video) to work - I'll try again later.

AFM, haven't eaten in over 36 hours. Still have to wait another 4 hours until my colonoscopy. The miserable part is behind me (no pun intended).

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SUNNYSIDEUPMARY's Photo SUNNYSIDEUPMARY Posts: 2,484
8/27/14 11:29 A

My SparkPage
Send Private Message
Reply
We increased to intervals of 40sec running with our 60 sec walks over yesterday's 5K distance. Knee is doing well today.

Dee - Just posted the video :) And Aww, Dee thanks for posting the following here, just what I needed to 'hear': "There are some years when improvement won't happen (speed-wise). Improvement means getting back to running pain-free this year. I'm not there yet, but making progress."

Ann- I so know what you mean about giggling when saying 'fartleks'! :) And running helps my depression also. :)

Lynn - Glad you got good news on your heart health. I have MVP too - absolutely asymptomatic - it was 'accidentally' found years ago. No restrictions for me.

Mary D.


 current weight: 191.8 
 
191.8
186.1
180.4
174.7
169
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,733)
Fitness Minutes: (49,969)
Posts: 8,512
8/27/14 9:18 A

My SparkPage
Send Private Message
Reply
JEAN: Best wishes on the insurance planning. Medicare... Not toooo off in the future for many of us here including me. But I have six years and a few months. With retirement less than a year away, we'll be on my husband's company's Cobra plan until then. That will be a reduced version of what we have now, but I think it'll still be OK. No dental, no eye...not sure about the rest.

Went to the doc yesterday for the chest pains. He agreed that it probably was NOT angina or cardiac related but more of a GI issue. He thinks it's esophagus spasms which is often mistaken for angina. The esophagus has a nerve that bumps into the heart. So if any kind of spasm thing is going on with it, the heart is going to feel every vibe! But the fact I have zero heart issues in my immediate AND extended family, and that I feel great during a run and even greater afterwards, is definitely not an angina issue! Also, the pains are so infrequent and extremely short lived, another sign it is not angina. He put the heart issue possibility on the back burner for now and sent me to the GI doc who I see today. Today is a consultation for an endoscopy and am getting a colonoscopy as well since I am due (had one 9 years ago). If the diagnosis is esophageal spasms, I have to continue this bland died and possibly meds...My general doc gave me meds to stop the spasms but I haven't taken it. The side effects of less sweating, dry mouth, etc., sound worse than what I'm going through! Who wants to run with decreased sweating and constant thirst?

HEART BEAT ISSUES: I have MVP (Mitral Prolapse Syndrome). Also was diagnosed through one of those 24 hour monitoring things. As well, it was clearly seen on an echocardiogram. I could see it! The mitral valve is floppy and goes both ways rather than just one way, so blood will back up into the artery causing heart fluttering. It is still considered in the normal range of heart health and I have no restrictions in activity. The guy that died at the Chicago Marathon a few years ago when it was 90+ degrees (In October!) had MVP and that is what the marathon's physician deemed to be the cause in an autopsy! Many heart physicians blasted the report saying they were putting undo fear in MVPers and did not agree that is what the cause of death was. So now we always wonder.... !! He was quite fit and an avid runner and young...in his 30s. He may have overdone it as someone that appeared to be extremely competitive...MVP or not!

BTW...the chest pains are unrelated to the MVP which does not cause such pain.

Yesterday, ran 3 miles in humid but cool conditions. The 95% humidity made it hard to breathe! I pooped out in mile three, but ran faster in the first two miles and perhaps, that is what caused me to poop out in the humidity. Ugh.... At least the race is in the coolness of November.

Have a great running day. You all are doing fantastic! Love hearing about your running journeys!

Lynn

Edited by: TENISWHIZ at: 8/27/2014 (09:19)

Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


 Pounds lost: 3.0 
 
0
6.25
12.5
18.75
25
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/27/14 8:49 A

My SparkPage
Send Private Message
Reply
emoticon

Good Morning!

ANN: FANTASTIC!!! Good for you. BTW - running and other cardio really help my bouts with chronic depression.

MARY: Hurray for finishing the first race of the season!

DEE: I think you are doing great. And a complement from Jeff - woohoo! I have not gotten any faster in several years.

MARSHA: Good to understand how the heart works in each of us.

Hi to everyone.....

****

AFM...

30:30 intervals for about 60 minutes this morning.
HR average was within target range.

Meeting with a health insurance agent this morning.... I am going to be 65 soon and need to decide on supplemental coverage etc. I am pretty sure I will go with the same advantage plan that my husband has. I'll be on Medicare - sounds like a milestone.


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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/27/14 7:13 A

My SparkPage
Send Private Message
Reply
Great progress, Ann!

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/26/14 4:13 P

Community Team Member

My SparkPage
Send Private Message
Reply
Ann, congrats on your improving health, fitness, and life!!

I ran-walk-ran 7.5 miles this morn, mostly inside. Felt really good. I had told myself I could go slow (still sore leg/glute muscles) but after warm up, I didn't want to go slow. Am so glad I really enjoy running. I'm feeling ambivalent about competitions, but no ambivalence about the runs, especially when I listen to my body and run the way it wants to!!! If I didn't have the races, would I run as much? Maybe.

Catherine, thanks for sharing about your heart rate and about heart rate monitors. Makes a lot of sense. That may be the same condition I have; if I ever go to a cardiologist again I will listen better and find out! I get that 80-200-190-90 fluctuation. I hadn't noticed that it happened more before warmed up, but I'll pay attention. Perhaps. Very glad I don't seem to need a cardiologist now, though.



Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/26/14 10:33 A

My SparkPage
Send Private Message
Reply
Did my first fartleks last night...I feel like a kid saying that...tee-hee! Had so much fun. Nothing specific... I would run to a tree fairly fast then walk or slow to a really slow jog then do it again..to maybe a curve in the trail... Warmed up for 1 mile lost my hair tie and had to go home to get another one (I live right next to the trail so no big deal) but left the clock on...then did fartleks for miles 2 & 3 and then finish with a LSD 1 mile.

Mary...awesome to be back out there...hope the new orthotic and PT help to continue to get to run pain free.

By the way another nice thing about running..maybe shouldn't share this but I have been on anti-depressants ever since perimenopause...a low dose but finally had to go see the doctor about getting a refill...wow my blood pressure was down 112/70 resting heart beat 60 and we agreed to wean me off the pills... so now down to half dosage. Both the doctor and me are crediting running for the good results both with numbers and the "happy" endorphins!

Ann

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/26/14 8:33 A

My SparkPage
Send Private Message
Reply
Well done, Ann and Mary!

Mary, I hope you'll share the video. emoticon

Got a pat on the back for my super-slow 20 miler from JG. That does make it a bit easier to take. I've really had to kick my ego to the curb this season. There are some years when improvement won't happen (speed-wise). Improvement means getting back to running pain-free this year. I'm not there yet, but making progress.

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SUNNYSIDEUPMARY's Photo SUNNYSIDEUPMARY Posts: 2,484
8/25/14 3:46 P

My SparkPage
Send Private Message
Reply
Did my first race of the season on Saturday doing 35 sec/60 sec run/walk intervals for a 5K - not how I wanted things to go this season - but I actually got to finish a race! We pretended to race with a 5 year old girl - her mother thanked us for keeping her moving. :)

I got molds done today for new, more substantial orthotics. I believe the doc said it will have a deeper heel cup and a squared off base to further minimize pronation. And I start PT next week for a fatigued anterior tibialis tendon/muscle and tight achilles. I am hoping that this along with the continued home PT for my knee issue will really get me running!
SB and Dee - Thanks for your comments and encouragement last week!

Catherine - Hope you are feeling completely better!

Ann - Congratulations on that long run!

I was just starting to figure out a lower end HR monitor when my training was sidelined. Mine is a Polar RS300.

Am doing the Ice Bucket Challenge later today - going to wear the clown-y costume I wish I'd worn to the Cheesehad Race on Saturday. If I'd worn it then, I might have woe the grand prize since no one else was dressed for the theme of the "Greatest Race on Earth". I would've donated to a family golf tournament the prize of two free Packers tickets. At least I'll make the video of this challenge a little different. :)

Mary D.


 current weight: 191.8 
 
191.8
186.1
180.4
174.7
169
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/25/14 1:56 P

My SparkPage
Send Private Message
Reply
Hi All!

Did a 16 miler on Saturday....longest run ever! Not horrible!!! Actually was pretty good. At about mile 7 or 8, I was thinking OMG only half done but by mile 12 was ok only 4 more...not too bad. Went slow and took lots of breaks. Had probably the equilvalent of 3.5 bottles of water and went thru all of them. Cliff shot and gu chomps with a bagel and oatmeal before the run with a cup of coffee. Didn't have the salty issue this time. Temp was 75 with 80+ humidity but overcast. Dripping wet at end but felt good. I do not have a heart monitor (will ask for one for Christmas) but was able to "sing" to my songs...

Dee, Good Job on the 20 miler!

Marsha: Yay for 2nd Place. Love the format of those races.

Catherine: Glad you are feeling better.

Ann

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/25/14 12:31 P

My SparkPage
Send Private Message
Reply
Howdy.....

CATHERINE: Glad you are feeling better.

MARSHA: Perceived rate of exertion is a good method!

****

I ran this morning.
Part of it at HM race pace, but most of it at an easy aerobic pace.



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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/25/14 11:24 A

Community Team Member

My SparkPage
Send Private Message
Reply
One of the things that most of us don't realize about heart rate monitors is that they don't actually count every beat. They sample and then estimate / average your current rate based on algorithms applied to that sampling. That's part of the reason you see a lag in the heart rate when you first increase and/or decrease effort. There are certain heart conditions, thus, that can fake out this sampling / averaging process.

I have one of those conditions (also benign). It is called "PVC," preventrical contraction. Which simply means that sometimes my ventrical contracts (beats) before it is completely filled with blood. If this occurs just occasionally (which is usually the case for me), the HR monitor can handle it. When it is occurring frequently, the sampling process can make the HR monitor think that my heart is beating much faster than it really is and I will see it suddenly jump to a very high reading and then back down, like 90 / 180 / 180 / 90.

The interesting thing about this particular condition is that exercise, i.e. increasing the heart rate, can make the PVCs stop (temporarily). So when I do see it, it usually means I did not warm up slowly enough and once I am warmed up, it goes away and the HR monitor functions normally. So I can rely on it if I so choose.

The other thing I've noticed is that more expensive equipment handles this problem better than less expensive, i.e. it is less easily "faked out."

Like Marsha, I was checked out by a doctor, wore a special monitor for 24 hours, and was told that my condition was benign. My dad had it too.

Edited by: LIVE2RUN4LIFE at: 8/25/2014 (11:27)
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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/25/14 10:50 A

Community Team Member

My SparkPage
Send Private Message
Reply
So sorry to hear about your food poisoning, Catherine. Being human just means we're vulnerable, no matter the quality nor quantity of training. Sure hope you feel better soon.

SB, I don't really know my max heart rate. My Polar F4 has never worked right; I get readings of over 220 when I'm not even breathing hard. I bought it before I was a runner and didn't realize it has a problem until I'd been using it quite a while. The Wellness Director at the Y suggested I use perceived effort as sometimes I get crazy readings on the Y's equipment, too. Back when I was over 200 pounds in the late 1990's I did see a cardiologist and had a lot of testing and work up including thalium stress test, doplar carotid test, and months of tests. Much of the testing was because my sister had a heart attack at age 41. Wished I would have paid better attention, but bottom line -- the cardiologist said I test atypical, but it isn't dangerous. He told me to exercise hard and get in shape. So I don't think HR training works for me, and I suspect my HR monitor is inaccurate, too.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
KATIEKENZIE's Photo KATIEKENZIE Posts: 100
8/25/14 10:27 A

My SparkPage
Send Private Message
Reply
Oh I am soooo sorry. That is the worst. Take it easy.

 August Minutes: 1,962
 
0
34.25
68.5
102.75
137
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/25/14 9:04 A

My SparkPage
Send Private Message
Reply
Glad you are better, Catherine!

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
MIRAGE727's Photo MIRAGE727 SparkPoints: (174,486)
Fitness Minutes: (43,077)
Posts: 9,036
8/25/14 7:54 A

Community Team Member

My SparkPage
Send Private Message
Reply
Glad to see you coming out of it, Catherine! No matter what, any type of stomach problem can take an army down! Be safe and be well!
emoticon

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

Upcoming Races:
Tarpon Springs Triathlon 090614AM
Miles4Men 5K 090614PM
Clearwater, FL
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


171 Maintenance Weeks
 
0
45
90
135
180
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/24/14 10:39 P

Community Team Member

My SparkPage
Send Private Message
Reply
Hope everyone has had a great day. I've had a terrible afternoon. I think I had a touch of food poisoning. For several hours my system did its best to expel the complete contents of my entire GI track, repeatedly every thirty minutes or so. I was not running a fever not did I have any other symptoms. Finally I fell sleep and woke up about an hour ago, feeling more stable but very weak. I started sipping some ginger ale and with some sugar/calories in my stomach, I improved rapidly. I'm still a little tired but otherwise feel mostly back to normal. I'm still drinking ginger ale and eating some crackers. What a ride.

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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/24/14 10:40 A

Community Team Member

My SparkPage
Send Private Message
Reply
Good morning, everyone. I got an alert on my phone just after I returned from my run that there had been a 6.1 earthquake in the Bay area (Napa), but there is nothing in TV about it. I hope that Nat is OK.

I ran this morning with my group. We did just under four miles. I used :30/:30 intervals but ran (more or less) with the 2/1 group. My average pace was pretty close to their's. It was warm and very humid.

Marsha, I have used both Accelerade and Endurox R4 (which is just a more concentrated version for recovery) but prefer the gel version, Accel gels. I also prefer using the same things in my training runs that I will use in my races, so a powder version that must be mixed in water isn't really an option during a race, unless the race itself is using it at water stops. For short races, this isn't a problem but for 26 mile races it is.

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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/24/14 10:04 A

My SparkPage
Send Private Message
Reply
June, it WAS you who mentioned it before (potatoes). I carry a pouch, so the baggies fit nicely in that.

Monty, I love Honey Stingers, but discovered there's something in there that I react to. Makes me feel like I've ingested a load of MSG, even though there isn't MSG in it. They're great if they work for you.

Marsha, you have quite the schedule! You and Monty both race a lot in summer. Yikes!

Edited by: IFDEEVARUNS2 at: 8/24/2014 (10:04)
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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
MIRAGE727's Photo MIRAGE727 SparkPoints: (174,486)
Fitness Minutes: (43,077)
Posts: 9,036
8/24/14 9:34 A

Community Team Member

My SparkPage
Send Private Message
Reply
Finished my Triathlon yesterday with many lessons learned. It was a great experience. More to come on my race report.
emoticon
I need to work on a solid Tri nutrition. I know it will help my running as well. My Team Sponsor, an experienced Ironman, told me she would work with me.
I just switched to Honey Stinger gels & waffles products along with my standard Pure Protein bars for race fuel. I love the taste. I am also looking at Osmo and Skratch for "optimized performance and health!" I know the seriousness of fueling right after knowing what happens if you don't!
I also know timing is everything so my Tri week needs to be strict. I've also been listening to you Marathoners, mine at home, and Ultra runners.
Life is a journey of constant education...and that's good!
emoticon

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

Upcoming Races:
Tarpon Springs Triathlon 090614AM
Miles4Men 5K 090614PM
Clearwater, FL
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


171 Maintenance Weeks
 
0
45
90
135
180
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/24/14 9:28 A

My SparkPage
Send Private Message
Reply
emoticon

POTATOES: I have never tried these. I love sweet potatoes. I would think they would be very easy to digest. May give this a try on my next long run.

ACCEL GELS: I have tried these. They seemed to work just fine. Do they work better than GU? I could tell no difference.

LONG RUNS: I stick with 50 calorie candy pieces (orange slices) that seem to work for long slow runs. I wonder sometimes if - what is needed during a race may be different than what is needed on a long slow run. Glycogen needs differ, I would think, when you burn energy faster during a race.

MARSHA; Do you know your max heart rate? When you say push harder to tolerate a higher heart rate - do you know what percentage of your max heart rate you are sustaining for a 5K?

LYNN: Sounds like a really good idea to get that pain checked out. Being careful is a very good idea. Your run summary - looks good! I pulled a groin muscle. Not sure how. It is feeling pretty good today, so I am sure I will do an easy run tomorrow.


****

Dinner last night was good. DH had purchased a coupon from amazon local. It is fun to try out different restaurants. This one was nice. Food choices were more gourmet types. I ordered clams and, yup, that is what I got - clams. One small piece of garlic bread to go with it. It was fun, but not somewhere I would frequent. I am such a "bar and grill" kind of gal.

Today is a cardio day off.

My weight is up some and so I need to be more focused on eating choices. I had actually lost weight while on vacation (all those mountain hikes, I guess)..., but once I got home and returned to socializing, etc.... I gained what I lost and a couple more.

BEING FOCUSED is a big KEY!!!



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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,733)
Fitness Minutes: (49,969)
Posts: 8,512
8/24/14 8:55 A

My SparkPage
Send Private Message
Reply
DEE: Sweet potatoes. That's interesting. Sure is healthier than a lot of the other products out thee. I'll have to try that. Easy for me as I LOVE sweet potatoes.

JEAN: What muscle did you pull? Hoping it heals quickly whatever it is.

Made an appt. with my doc for tomorrow afternoon. Now I'm worried it is NOT GI but Angina! Hubby is thinking I'm nuts, "You just did a 5 mile run and feel fantastic. That doesn't sound like angina to me!" He's right ....I still feel euphoria after a good run. I just can't imagine what it is but any kind of chest pain/discomfort needs to be checked out. The spasms are sharp and extremely short lived and long hours to a day or two (in one case, a whole week) of nothing in between. No shortness of breath, no sweating, no back pain, though it radiates anywhere from belly to arm pits and throat. Look up any GI or heart issue and they all have similar symptoms. So rather than wonder and wishing the last episode was the last, only to discover it wasn't....time to get it checked out!

Yesterday's 5.55 included 3 half mile intervals (a.k.a 800s):
Warm Up: 1.14 miles with cadence drills and acceleration gliders: 13:18 (11:42 pace)
Intervals: 3 X 1/2 mile...
1. 5:22 (10:47 too fast)
2. 5:46 (11:36 more like it!)
3. 5:30 (11:04 finish a bit faster)
Easy jog for 2.91 miles in 37:07 min. (Very humid...slowed down, shortened it up a bit)

Total Distance: 5.55 Total Time: 1:07 11:58 pace

Enjoy the weekend!

Lynn


Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


 Pounds lost: 3.0 
 
0
6.25
12.5
18.75
25
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/24/14 8:10 A

Community Team Member

My SparkPage
Send Private Message
Reply
My longest run to date was 15 miles. I've used Gu Chomps or Sports Beans or GU gel and water only. We are scheduled to do a 17 mile run this year. I am considering doing a marathon or longer (we have a local ultra that you get a medal if you do at least 28.4 miles in 12 hours) next running year (June-May). I may need to learn more about Nuun and those other products.H as anyone tried the Accelerade and Endurox Excel/Endurox R4 Jeff recommends? I believe Catherine has mentioned Accelerade.

Thanks, everyone, for help, kind words, and congrats on the race yesterday. I'm thinking I need a about 4 fun runs in the next 2 weeks and the slow 9 miler scheduled for next Saturday for HM training. And I need to prepare myself mentally to push harder to tolerate higher level of heart rate and breathing during my Sept 6th 5k. I suspect that will help me more than additional speed work. The upcoming 5k is quite flat, but it doesn't start until 7:30am and will undoubtedly be very hot. It's a small race with no chip timing. It is supporting medical treatment for a toddler of one of our runners and I expect there to be many Galloway runners involved.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
JUNEPA's Photo JUNEPA Posts: 7,428
8/23/14 10:12 P

My SparkPage
Send Private Message
Reply
SB have a nice dinner and hope your muscle pull heals quickly. Jeff doesn't believe in stretching, and although I do some dynamic stretching, I don't stretch the groin muscles anymore after running as I have had groin pulls in the past.

Marsha, nice finish, you locked down second place and were free to finish in a wide time range to keep second. You could push for a fastest time, then when that wasn't coming together, you could still cruise and finish in second!!

Way to go running the 20 miles Dee. The honey-molasses-salt mix sounds interesting. I use boiled potatoes sometimes for long distance run fuel. Trill asked me where I keep them, at that time I was running in a biking shirt that had 3 big pockets in the back. I got the potatoes idea from cyclists, it is something they use on long cycles. I also have a fanny pack I could put them in.

Catherine, how is the re-entry to running going?

Ann, I don't use anything salty during the run, but also where I live, it is not that hot, even on a hot day the mornings are usually cool so I don't have to worry about sweating as much as runners in hot weather. But I do use chocolate milk for recovery drink, it is supposed to be the perfect biological salts-minerals-sugar-protein-energy balance, it works for me. Last year when I was doing longer runs, I used sugar cubes after 45 minutes running, 3 sugar cubes per mile, which is about one third of the energy burned, but kept my brain glucose happy and my glycogen was not depleted (for a run of 15 miles or less) so my muscles were okay. On the really long runs I would also eat potatoes and yogurt. Not everyone likes dairy during a run, but it works for me. At the end of the run I would have chocolate milk, then maybe an hour later complex carbohydrates, rice or bagels or bread, no high fat or protein until later at least 4 hours later.

Lynn, hope your doctor finds a solution for the GI issues. That's great you feel okay and can run anyway.

AFM, I did my third run of the week today outside on the road and along the dike with the dogs, our Frida and the neighbour's Mieka joined in. My first week back went well and I feel on a good track. Next week my goal is 3 runs and 2 ST workouts.




Edited by: JUNEPA at: 8/23/2014 (22:18)
June
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB (personal best) is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 August Minutes: 2,379
 
0
750
1500
2250
3000
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/23/14 5:44 P

Community Team Member

My SparkPage
Send Private Message
Reply
Thanks, Catherine. I definitely need to do a better job of warming up. Wish it didn't take so long to get access to the port a potties pre-race.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/23/14 4:22 P

Community Team Member

My SparkPage
Send Private Message
Reply
I use NUUN in my water for runs where I can provide myself with all of my hydration (i.e. in the gym or when I run loops outside, stopping by my car to replenish my water bottle). When I ran with my group, however, only water was available at those water stops. I started using Hammer Endurolytes (capsules) when the runs were long and hot. It wasn't because I craved salt at the end of runs. It was for the reason that Lynn mentioned, to increase my thirst response. I found that in hot long runs, I had a tendency to under hydrate in the early miles when it was cooler and then get horribly thirsty in the later part of the run, so thirsty that it was difficult to hydrate enough at that point. If I used supplemental electrolytes (either NUUN or the capsules), I hydrated in a more balanced way and thus didn't get so horribly thirsty late in the run.

Here's an good article from Running Times on warming up for a 5K. A key is to have your heart rate up before the gun goes off:

www.runnersworld.com/running-tips/as
k-
coaches-proper-warmup-5k-race


And here's one from Runners World:

www.runnersworld.com/races/right-way
-w
arm


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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/23/14 2:50 P

My SparkPage
Send Private Message
Reply
emoticon

SALT: In FL, I use NUUN salt tablets in my regular water about 90 minutes into a run. But I am going to look up this SMART water and see how it compares. My husband uses pretzels on long runs. I find them too cumbersome to carry. I don't worry about it at all on runs under a couple hours.

LYNN: Sorry about the GI issues. Hope is is easily solved.

MARSHA: Congratulations on 2nd. I would be amazed if I ran a mile in 9:40.

DEE: Hurray for another 20 miles on the books for you!!!

***

Ran only 1 mile this morning. Decided to walk instead and give this sore muscle another couple days off from running.

Heading to Siesta Key for dinner. It is a vacationy community!

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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/23/14 2:48 P

Community Team Member

My SparkPage
Send Private Message
Reply
Thanks, Catherine.

This morning I walked a mile and ran intervals for probably half a mile before the race. I didn't do any warm up at tempo. The race I did best I definitely warmed up more. I did not wear my Garmin, but there was a timer yelling out times at the one mile and two mile spots. I would not have to listen to it, however.

My next 5k is in two weeks. Ten weeks until the Lakeland Half Marathon.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/23/14 12:14 P

Community Team Member

My SparkPage
Send Private Message
Reply
Marsha, congratulations on your second place overall results!

How much do you warm up for your 5K races? I've read that the shorter the race, the more warm up you need. That has been true in my experience. Otherwise, I am using the first mile to mile and a half of the race to warm up.

Your description of your mental process during the race also supports other advice I've seen to not look at your watch but run by feel instead in shorter races.

Edited by: LIVE2RUN4LIFE at: 8/23/2014 (12:16)
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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/23/14 12:14 P

My SparkPage
Send Private Message
Reply
Lynn, get it checked out. None of the tests I was subjected to revealed anything, but I solved my gastric problems with acupuncture and an elimination diet.

I tried something new on my run: sweet potatoes. Someone else here runs with potatoes, I don't remember who. Well, I'm a believer! They did the trick. I microwaved them in their skins, cooled and cut them up. Added salt and some spices and packed in a baggie. Wonderful!

I took the 20 miler very, very slowly. My Garmin cooperated by conking out at mile 4, so there was no pressure to achieve any particular pace. I ran with one of the slower runner, and we got her through her first 20 miler. I felt great afterwards. Well, sore knees and hips, but still feeling well. There's something to running slowly!

emoticon

Marsha, congrats on the second place. You were wise not to overdo given the heat.

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/23/14 11:58 A

Community Team Member

My SparkPage
Send Private Message
Reply
I didn't run particularly well today, but plenty good enough to get my 2nd place award. I had hoped to get faster each of the four 5K races and did the first 3, but today was my slowest. Had some GI issues before the run and really just didn't feel very good. I ran straight until 1.75 miles and then took a bunch of walk breaks. Perhaps it was mental weakness. I felt a little deflated with my one mile time of 9:40, I knew I wasn't going to achieve the time I was wanting. So I didn't really see the point of pushing it, when I knew I could go easy and still get 2nd.

Ann, I've never had a craving for salt after running. Perhaps I've trained it into me since we run to and from Starbucks, but I'm usually craving coffee as well as water when I'm done! I do use Gu Chomps after 45 minutes and those seem to work pretty well.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,733)
Fitness Minutes: (49,969)
Posts: 8,512
8/23/14 8:23 A

My SparkPage
Send Private Message
Reply
ANN... Interesting! Lately, I have had a slight craving for salt which is VERY unusual. I am not a salty kind of gal (give me a 5 lb bag of sugar any day!). Perhaps the same is happening to me. I have never put the two together. Like DEE, I usually just run with water, although on long runs, I do the GU thing. Not a fan of GU (every 45 min), and used to use the Cliff Shots (loved those) until twice, they pulled out my crowns! $$$$$ Later...I abandoned them for the GU. As for fluids, I don't care much for Gatorade. For some reason, it makes me MORE thirsty. I use plain water and on long and/or hot runs, I use plain electrolyte water (Smart Water, for example, sold in most grocery stores or Whole Foods). The electrolyte water tastes like plain old water.

Super muggy and steamy this AM. Typically, I'd be doing my 800s today, but have a conference thing at church in a bit, so postponed it until tomorrow, early AM. Weather won't be any cooler, so going to have to deal with it.

In the meantime...dealing with an unknown health issue and getting it checked on Monday afternoon. Appears to be some GI issue.... Gall Bladder? GERD? Get upper abdomen and chest spasms that radiates along with "full" feeling on and off and lots of burping. What on earth? This aging thing is for the birds! Just hoping it's nothing serious. As for running...it still makes me fell great during and after and doesn't aggravate the condition in the least. Whatever it is, hoping it doesn't lead to surgery and/or time off...but that is always a possibility b/c this isn't like anything I've experienced and something isn't right. Pooh!

Lynn

Edited by: TENISWHIZ at: 8/23/2014 (08:24)

Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


 Pounds lost: 3.0 
 
0
6.25
12.5
18.75
25
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/22/14 3:08 P

My SparkPage
Send Private Message
Reply
We have salty pretzels at our SAGs. And some of the runners take salt pills.

While my face is crusty with salt after a really long hot run, I don't find myself craving salt. Maybe I've gotten used to it. I don't tolerate anything but plain water when I run, although I have added my homemade goop in the past (molasses, honey, salt.)


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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
MIRAGE727's Photo MIRAGE727 SparkPoints: (174,486)
Fitness Minutes: (43,077)
Posts: 9,036
8/22/14 1:09 P

Community Team Member

My SparkPage
Send Private Message
Reply
This is team is always the best. The info discussion is always great stuff. But the encouragement and the support is priceless!
emoticon
Thanks to everyone on sharing positive waves fo4r my Courage to Tri!
emoticon

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

Upcoming Races:
Tarpon Springs Triathlon 090614AM
Miles4Men 5K 090614PM
Clearwater, FL
Hooters Duathlon 092214
Ft DeSoto, FL
Longleaf Triathlon 101214
Trinity, Fl
TriRock Clearwater Triathlon 110914,
Clearwater Beach, FL


171 Maintenance Weeks
 
0
45
90
135
180
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/22/14 9:24 A

My SparkPage
Send Private Message
Reply
Hi All!

Welcome all new members! This is a great team!

I am planning a 16 miler tomorrow. It is suposed to be hot and humid - 90 in the afternoon. I hope to be out by 6:30. I found a marsh area at Lake Erie that is mostly shaded and I can do mile loops so I can leave water and get it as I go around.

Here is a new question for you experienced runners. I have been taking gu or clift shots or gu chomps every 3 miles or so.. works well. However when I am done with a run I crave salty items. Assume I have sweated out salt. Do you eat salty things along the way? If so what? Maybe I should be drinking an electrolyte (gatorade) on the long runs instead of just water?

Have a great weekend!

Ann

And to my Canadian friends...running has finally helped in my metric system conversion. In math/science classes they would always say how much easier the metric was than our American standards...blah, blah, blah... But now having run some 5Ks, 10Ks and 15Ks...am finally "getting it".

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
GEORGIEGIRL65's Photo GEORGIEGIRL65 SparkPoints: (6,469)
Fitness Minutes: (6,224)
Posts: 605
8/22/14 8:57 A

My SparkPage
Send Private Message
Reply
Good morning, Ah rest day for me today. Will enjoy it immensely while prepping for the weekend. Tomorrow will do my short run 5kms (ok will attempt to convert going forward all kms to miles for my American friends.
BBQ at friends house tomorrow night and playing cards.
Nothing better than getting together with friends and enjoying life's little pleasures - and in little pleasures i mean the women kicking the guys butts in bid euchre lol
Have a great weekend everyone - run safe
Karen in Canada emoticon

Life is good - Live yours today!


53 Days until:  Toronto Waterfront Half Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/22/14 8:47 A

Community Team Member

My SparkPage
Send Private Message
Reply
Wishing you the best on your 20 mile training run tomorrow, Dee. Hope it goes really well. That marathon is a worthy goal.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/22/14 8:39 A

My SparkPage
Send Private Message
Reply
Welcome, GeorgieGirl!

June, I would so love to be able to say that fall is just around the corner! Yes, perhaps it's time to become bi-lingual (or whatever you'd call it.) When I moved to the US, I remember being baffled in science lab because I had no idea what a inch looked like, and we were supposed to estimate measurements.

Catherine, I hear you about easing back in. Welcome to my world. I have a massage lined up for tomorrow afternoon, since I have a 20-miler tomorrow.

SB, sorry to hear about the groin pain. But it sounds like you have a plan.

Marsha, I'm looking forward to hearing about the last race in the series.

AFM, Wednesday's PT really did me in, and I was so tired and sore yesterday I really didn't want to do my run. I decided to take a nap when I got home, and slept for an hour. I forced myself out the door at 7 pm, and did a very slow and painful run around the neighborhood, getting back at dusk. Yoav reminded me how badly I hurt myself falling after dark in the neighborhood, but it wasn't dark yet! Much as I didn't want to do it, I've never regretted doing a run.

Wish me luck tomorrow. I'm really apprehensive about that 20 miler, as I have no energy. I will run with the slowest runners in the group, to ensure that I take it slowly enough to get through it. That's all that matters. If I can't finish that 20 miler, then I think New York City Marathon is off the table.

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/22/14 8:11 A

Community Team Member

My SparkPage
Send Private Message
Reply
SB, sorry to hear about the groin. Hoping it heals fast. Sounds like you know how to adapt your training program, so good for you!

Welcome, GeorgieGirl. I also use a Gymboss for intervals and a Garmin Forerunner 10 for my pace and distance measurements. I have recently gotten a smart phone, but have not tried a running app, at least not yet.

Tomorrow by this time I will have finished my 4th 2014 Sunrise Watermelon Series 5K. I sincerely appreciate all the well-wishes. There were 15 comments on my SparkPage!! I'm feeling pretty confident and looking forward to it.

I ran Wednesday in my new shoes and they felt great. So glad I went ahead and bought new ones. My left glute is still a bit sore, but I'm gently rolling (as opposed to overdoing it in the past) and I think it is helping. Also, have a sore arch on my left foot, but I don't think either of those small issues will affect my run tomorrow. We'll see!!

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/22/14 7:06 A

My SparkPage
Send Private Message
Reply
emoticon

HEATHERM4444: My very first few magic miles were in the 13 minute range. It took me awhile to see them come down. Yours may too. Just be consistent. My first HM, I wanted to finish, but I "really" wanted to finish in under 3 hours. I understand where you are coming from.

DEE: I may take up that perspective - just don't look at my to-do list. Scary. LOL

GEORGIEGIRL65: I don't use either app - sorry. I have a Garmin Forerunner that tracks most everything I need for stats. I use a Gymboss for my intervals.

JUNEPA: Bike - Lunch - Bike (great plan!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!)

CATHERINE: Sounds like a good plan to resume your training.

*****

AFM.... I pulled a muscle in my groin area somehow on tues or wed. Not a clue how. Anyway I am switching my run and walk/bike days around. Walking and biking this morning - then will see how irritated this muscle is to determine if I will run tomorrow or just skip my 3rd run for this week.

Yesterday after sitting for awhile, it would stiffen up, but then would be okay after I started moving. Hopefully, it will be fine if I don't stress it too soon.

Today, also, heading to Tampa with all of our granddaughter's stored college "stuff." This will be her senior year, so no more storing all her apartment supplies.

Have a fantastic day everyone!!!



Edited by: SEABREEZE64 at: 8/22/2014 (07:06)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/21/14 7:14 P

Community Team Member

My SparkPage
Send Private Message
Reply
Good afternoon, everyone.

Welcome to the thread, Georgiegirl. When I first started training a little over five years ago, I used Map My Run or a similar web site to explore the possible running routes in my neighborhood. That gave me ideas of where to go for different lengths of runs, but for the runs themselves I rely on my GPS watch to tell me how far (or how long) I've run. Since I live in a very hot part of the country, I also do a lot of my runs on the indoor track at my gym. I don't carry my phone when I run. In fact, I carry as little as I can get away with.

Ann, don't let your first MM discourage you. Sometimes it takes several for you to get a feel for how to pace yourself during one. I have also found that time goes by much faster in a marathon than it does when you are running a long run by yourself, especially if you are running a comfortable pace.

Summer is exerting its last hurrah here in Texas. But we have had a relatively mild summer, mostly in the 90s and not many days over 100, so I'm hoping we will have a pleasant fall. Still it is currently too hot for me outside during the day, so I have resumed running on the gym track, except for the long run with my group.

I took three weeks off after the San Francisco Marathon. I'm starting up slowly this week, with 30 minutes of running per day with my first goal to get back to running six days a week. Then I will work on increasing volume. I'm currently doing :30/:30 easy runs and my legs are starting to respond. Today I also had a sports massage. I'm going to do that weekly for a while. It was painful but I can already feel the improvement.

Edited by: LIVE2RUN4LIFE at: 8/21/2014 (19:16)
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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
JUNEPA's Photo JUNEPA Posts: 7,428
8/21/14 6:17 P

My SparkPage
Send Private Message
Reply
Welcome Georgiegirl. I am from Canada too, the west coast close to Vancouver. I use miles because my goals and training plans come from Jeff, my friends are always asking,"so what is that in km?" I don't know my min/km pace but I know my min/miles pace. I should learn both, its good to be flexible. I used Running Room to get started, and later discovered Jeff Galloway think both programs are great motivationally, and have good training guidelines but prefer the shorter JG run-walk intervals now.

We are having great weather, I went for a run yesterday, and my third run of the week will be tomorrow. I went for a bike ride today. My friend gave me her road bike, I am enjoying being on the road with a road bike, my hybrid bike is great for fields and gravel and dikes and backroads, the road bike hums on the road. I went to lunch with my sister and rode to town and back, about 40 minutes with some uphill in, a 2-hour lunch break, and 30 minutes and some downhill home for a total of 16 miles. It is a beautiful sunny day, but the days are already feeling cooler, fall is around the corner.

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


 August Minutes: 2,379
 
0
750
1500
2250
3000
GEORGIEGIRL65's Photo GEORGIEGIRL65 SparkPoints: (6,469)
Fitness Minutes: (6,224)
Posts: 605
8/21/14 10:21 A

My SparkPage
Send Private Message
Reply
Good morning everyone.
Ok so gearing up to do my 9 km run today - had to postpone from yesterday.
Ate some protein this morning and reading to leave shortly.
I use footpath app to plot out my route - does anyone else use this app?
I also use the Nike + running app. Again anyone use that app?
Looks like it might drizzle abit of rain but hey that is better than boiling heat :)
Safe running everyone :)

Life is good - Live yours today!


53 Days until:  Toronto Waterfront Half Marathon
 
100
75
50
25
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/21/14 9:00 A

My SparkPage
Send Private Message
Reply
Ann, it will be cooler come marathon time, and adrenaline will play a big role. Your real challenge will be keeping it slow enough at the start. Stop worrying about time. Finishing a marathon is monumental, and that's your goal!

Heather, whenever I find myself complaining about training in the heat, I remind myself it's making me stronger. Somehow that gives me enough satisfaction to get me out the door the next time.

SB, emoticon
My to-do list is so long I won't look at 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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
HEATHERM4444's Photo HEATHERM4444 SparkPoints: (43,568)
Fitness Minutes: (27,923)
Posts: 473
8/21/14 8:54 A

My SparkPage
Send Private Message
Reply
Hi everyone and good morning,

I jogged 3 miles yesterday and did a MM. My MM was 13:21, which for me is really good. My MM's are improving every time I do them.

My goal is to do the HM in October in 3 hours. According to that MM, I should finish in 3 1/2. I don't know if I'll be able to do it in 3, but my training is going great and I'm doing a lot better than I thought I would. I will be happy just to get to do the race whether I'm under or over that time.

Have a great day everyone!!! By the way, I am rediscovering how much I REALLY DISLIKE exercising in hot weather!!! So looking forward to fall!!!!!!!!!!!!!!!!

"They that wait upon the Lord shall renew their strength. They shall mount up with wings as eagles. They shall run, and not grow weary. They shall walk, and not faint."
-Is. 40:31


 current weight: 198.2 
 
223
201.75
180.5
159.25
138
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/21/14 8:49 A

My SparkPage
Send Private Message
Reply
Good Morning Runners.....

emoticon to the Daily Check In thread GEORGIEGIRL65 and the Galloway team!! What training plan are you following for your VERY FIRST race?

AFM....
Nice walk this morning. About 3 miles.
I do have a "to-do" list that I've been putting off, so maybe today is the day!!!



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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
GEORGIEGIRL65's Photo GEORGIEGIRL65 SparkPoints: (6,469)
Fitness Minutes: (6,224)
Posts: 605
8/20/14 2:25 P

My SparkPage
Send Private Message
Reply
Hi Everyone - Being Canadian everything is metric and I use Nike + to check running pace and calories burned.
Tonight (weather permitting) I will be doing my 9km long run on my weekly half marathon training schedule.
I will be doing the Toronto Waterfront Run on October 19th. This is my very first run/race ever! Go big or go home right?! :)
I am presently at 8 minutes running 1 minute walking and feeling fantastic - oh and I have asthma - so just goes to show you that goals can be accomplished.
Looking forward to reading and sharing running experiences and tips for training.


Life is good - Live yours today!


53 Days until:  Toronto Waterfront Half Marathon
 
100
75
50
25
0
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/20/14 10:26 A

My SparkPage
Send Private Message
Reply
emoticon

DEE: I hear you...., I just avoid speed work as much as I can in the summer.

MARSHA: We keep our home at 80 also. Luckily we have a great air conditioner and the humidity inside is only 36% - even though it is 90% outside. It sure makes 80 degrees inside seem very comfortable.

Hi HEATHERM4444!

ANN: My MM is just a little slower than yours. Even though I have never participated in a marathon I have given it some thought. I know I would love to finish in under 6, but realistically, I may need longer than that. 6 hours is about 13:45 Average Pace. Just remember, if you feel good at the end, you can always speed up. If you are exhausted at the end, well, your pace will suffer. Good for you for having this goal. YOU CAN DO IT!!!

*****

Ran this morning....
Today’s Plan
105 minutes
Zone 1-2 [Based on Don Fink's zone formula]
Target AP: 14:00

Actual
7.56 miles
1:45:30
AP 13:57 *Close to target pace [Used 19:30 interval]
Ave HR 144 *Within zone 2

At end of run it was
77 degrees and
90% humidity




Edited by: SEABREEZE64 at: 8/20/2014 (10:29)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/20/14 10:06 A

My SparkPage
Send Private Message
Reply
Hi All!

I did my magic mile on Monday...not on a track but close enough...It was a reality/ego check! My MM was 10:10 with a race pace at 13:13 min and training pace of 15 and a suggested to finish time of 5hrs 40 min. Wow.. I had hope to be in at around 5:15 or at least 5:30...not going to happen. I did note that it predicted a 5K time of 33 and I did 32 but it was right on my HM time of 2hr39. So I guess my goal is to finish but in my head try to break 6 hrs. I guess I thought I was faster than that. I had to take a day just to wrap my head around being outside exercising for 6 hrs...it is too late to drop down to the HM.

In addition to work on the physical aspects of running, I think I need to concentrate on the mental/motivation aspects of all this...and think about running in the future...for fun, for weight loss, for health, for races, etc.

It is hot here this week too...90 degrees and humid! My extra bathroom has all my workout clothes hanging to dry before I put them in the laundry...lol

Ann

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/20/14 9:08 A

My SparkPage
Send Private Message
Reply
Marsha, I used to keep my house at 80, and my kids always complained. Now that I'm dealing with power surges (hot flashes) and night sweats, I've reduced it to 78 during the day when I get home, then 77 to sleep. But it's so hot outside, when I come in from work, it feels like the house is refrigerated. It's all about perception. emoticon

Heather, welcome back. Drop in more often! Good luck with your training. 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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
HEATHERM4444's Photo HEATHERM4444 SparkPoints: (43,568)
Fitness Minutes: (27,923)
Posts: 473
8/20/14 9:01 A

My SparkPage
Send Private Message
Reply
Good morning everyone,

I haven't stopped by in quite awhile, but I would like to say hello. I hope everyone is doing well. I joined a JG training group in my area, and I'm working on getting ready for a race in October.

I hope everyone has a great rest of the week.

"They that wait upon the Lord shall renew their strength. They shall mount up with wings as eagles. They shall run, and not grow weary. They shall walk, and not faint."
-Is. 40:31


 current weight: 198.2 
 
223
201.75
180.5
159.25
138
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/20/14 6:58 A

Community Team Member

My SparkPage
Send Private Message
Reply
Dee, sounds like cutting back or out the speed training may be the way to go. It's hot here, too. We've got our house at 80 degrees, but just opening the door to let the dog out, I felt I got heat-blasted this morning.

Will run at the Y today most likely. Got to get 7 year old to school on time this morning, hopefully dressed, fed, and hair combed, maybe braided. Then 3 year old fed and dressed. She can go to the Y nursery. Time to get our routines adapted to the reality of school. I did like the more relaxed mornings of the summer, but will get adapted. Do want educated grandkids!!



Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/19/14 11:43 A

My SparkPage
Send Private Message
Reply
Back to attempting speed work yesterday, and it was bloody miserable. I'm thinking no speed for the rest of this recovery, however long it takes. Heat was only 88 but with 86% humidity, it apparently felt like 96. 96 and dry is OK, 88 with humidity was awful. My head was dripping after 30 minutes.

Mary, nothing wrong with slow miles. I cherish every one.

SB, sounds like you had a good day! 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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/19/14 11:29 A

My SparkPage
Send Private Message
Reply
emoticon emoticon

Good Morning!!

JUNEPA: I agree that these run-walk intervals are so useful to restart running or ease back in after an injury. One can accumulate mileage without the risks.

MARY: 5500 elevation change. WOW! Don't be discouraged about your slowness - it looks like you are recovering. Sometimes slow miles are much better than NO miles.

MARSHA: Good luck Saturday. I don't know how you try to run fast in the humidity. But good for you!!!

ANN: What is your "to-finish" pace as compared to your LSR pace? On non long slow run days you could practice your "to-finish" pace for part of the run - just so you know how it feels. As for the MM.... the level you are capable of is too fast for a "to-finish" pace. Sometimes half way between the two (LSR pace and suggested race pace) is a good to-finish pace.

AFM....

Walked and biked today. Beautiful day.

Over indulged yesterday so am being a "good" girl today.










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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/19/14 11:16 A

Community Team Member

My SparkPage
Send Private Message
Reply
Shoes felt great on walk today. Think they'll be good to go on Saturday!

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/18/14 8:08 P

Community Team Member

My SparkPage
Send Private Message
Reply
Great to read about your marathon training, Ann. Such a great group with good experience to share. I'm thinking about a marathon next season. We'll see.

Today I did my speed work outside, but only 3-4 quarter miles were called for this race week. My glute was fussing a bit. I have a foam roller and tennis balls, but in the past I believe I have been too aggressive and will try to do it gentler. My nephew mentioned that I seemed to be running on the outside of my feet and I noticed how worn my shoes, that I've been wearing since March, are. I went and bought new Brooks Adrenaline today. I think that will help. Will walk in them 2 days and run one and hope they are broken in enough.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/18/14 3:11 P

My SparkPage
Send Private Message
Reply
Thank you. That makes so much more sense now. I have 9 weeks to go before the marathon. I think I will try a magic mile this week and then maybe in 5 weeks to see if I have improved. In the meantime I am still working my way up to 24-26 LSD miles. I do feel like I am recovering nicely...now that I have taken more walk breaks and slowed the pace... I am not doing any speed work during the week and really not much CT...maybe the next go around; I just want my body to get used to the longer workouts....

Everyone have a nice day. It is finally feeling like summer in central OH - hot and humid.... The last couple weeks have been so great - fall like with cool temps.

Ann

(Thanks again!)



Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/18/14 11:51 A

Community Team Member

My SparkPage
Send Private Message
Reply
Ann, Dee's comment below is why I asked about the Magic Mile. Your best strategy is to have a realistic target that you consciously use to pace those early miles. With the taper, you will feel great and you can't trust "feel" to pace yourself realistically in your first marathon.

So do a Magic Mile and then make your race target be somewhere between training pace and one minute per mile faster than training pace (i.e. half way between race pace and training pace). If you find yourself running faster than that in the early miles, slow down!

Edited by: LIVE2RUN4LIFE at: 8/18/2014 (11:52)
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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
JUNEPA's Photo JUNEPA Posts: 7,428
8/18/14 11:50 A

My SparkPage
Send Private Message
Reply
Ann, I have found that the magic miles indicate what I am capable of, both as the level of my fitness (body strength, endurance, speed) and the as a result of my steady Galloway running program (that builds body strength, endurance, stronger joints, tendons, core, supporting muscles, more blood vessels and improved circulation ). The magic mile times are used to determine training pace (as Catherine explains above) and for race outcome predictions, according to Jeff's formulas. And the race adrenaline boosts my performance too, as Dee says. My first half-marathon, I had never run that distance at the pace the magic mile predicted I could, but at the race, it was entirely in my comfort zone and my body was strong and injury free. For me it was magical how it all fit together.

Also I hear, (I haven't done a marathon yet) and think it is good advice just to finish the first marathon, not to worry about time, and you will have a better idea of what your body can do and how to set a time goal for the next one.

Edited by: JUNEPA at: 8/18/2014 (13:35)
June
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB (personal best) is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 August Minutes: 2,379
 
0
750
1500
2250
3000
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/18/14 10:42 A

My SparkPage
Send Private Message
Reply
Marsha, I've been foam-rolling my glutes. It helps! But yes, a tennis ball might be better. I'll try that later tonight, as PT has been kicking my butt.

I've also been foam rolling my quads as well as my IT bands. As I knew we would, my foam roller and I have become fast 'friends'.

Ann, I asked the same questions the first two years I ran. But I discovered very quickly that the race situation adrenaline takes care of things, even if you aren't doing speed work during the week. In fact, it's an effort to slow it down at the start.

Edited by: IFDEEVARUNS2 at: 8/18/2014 (10:44)
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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/18/14 10:35 A

Community Team Member

My SparkPage
Send Private Message
Reply
Ann, have you done a Magic Mile recently? That's the best way to get a read on what paces your current fitness level supports.

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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/18/14 10:13 A

My SparkPage
Send Private Message
Reply
Good Morning!

I ran 13.2 on Friday at a relatively easy pace. My first 3 miles were slow and comfortable but lost ground miles 7, 8 & 9 but was able to finish stong with easy slow miles at the end. I think the middle miles were more mental issues then fatique. (I only use the watch to tell me miles and then when I am done, I check out the pace on-line.)

Question though is if you are consistently training at easy, slow paces and intervals what do you do on race day? I know this is my first marathon so "to finish" is my goal so do I keep doing what I have been doing on race day. I am afraid that if I try to pick it up during the actual race (assuming race conditions are ideal) that I won't be able to finish because I have never practiced the quicker pace. Does this question make sense?

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/18/14 9:49 A

Community Team Member

My SparkPage
Send Private Message
Reply
Marsha, I would foam roll. Actually a tennis ball would probably work best. The source of the problem very well could be tight hips. Don't be too aggressive and do it in short sessions, multiple times a day. Have you ever tried Pigeon Pose or Clamshells? Have you ever gotten a diagnosis of the problem?

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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/18/14 9:34 A

Community Team Member

My SparkPage
Send Private Message
Reply
June, Sounds like you really know how to train. Good for you!!

Dee, hope you get all your energy back soon.

I have my last 5K of the 4 race Watermelon series this Saturday with me in second place in my age group. I'm 3.5 minutes behind first place and 6.5 minutes ahead of third place in the 4-race series. We'll get our event tee shirts and all awards on Saturday. My left glute is bothering me again, but don't think it is really slowing me down. I just did quarter mile repeats. Last week I did 15 of them (14 on treadmill) but today's plan only called for 4. I did them all outside. Best one was in 1:56; last one was slightly uphill and 2:07. I went a total of 4 miles, but much of it was walking. I wish I knew whether I should be foam rolling my glute or not. I'm concerned I may aggravate it.

Wishing you all a great day!!



Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/18/14 9:23 A

Community Team Member

My SparkPage
Send Private Message
Reply
Dee, I signed up for the Half.

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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
SUNNYSIDEUPMARY's Photo SUNNYSIDEUPMARY Posts: 2,484
8/18/14 9:15 A

My SparkPage
Send Private Message
Reply
Hello, Team! Gosh have I missed you and running!

I stopped my running training on April Fools Day - not so haha. The patellofemoral pain has not completely gone away and I've been feeling very discouraged. I feel like I've lost a whole season and alot of stress relief. Intense exercise helps my depression. I'd been doing lots better working with a PT and doing home exercises. Got released from the in-clinic PT, worked with him on a slow plan to get back to completing even one 5K this year. I feel like I could write and write about the many factors for the initial the knee pain and the two big setbacks. The most recent incident I went hiking for 13 miles in the hilly area around Devils Lake, WI. I think the bike ride back is what did me in - hiking hills is much easier than biking those same hills (elevation changes 5500').

Current status - Knee stiffness and achiness when I get up from sitting. I feel good while running. Intervals of 35s running then 60s walking to cover 3.1 miles, with a 10 minute warmup/cool down. (Background: before injury I was doing 3 minutes:1 minute to cover 14 miles). I have done NO RACES this year. I am supposed to do a sentimental favorite 5K on Saturday - I am sure I can complete it, but it won't be the triumphant return I'd imagined, the victory for giving up those 4 half marathons.

Needless to say I am discouraged. I need to MOVE - for my health and sanity.

Sooo, I'd love to read about how anyone else dealt with the long road to recovery and/or chronic pain.

********************
After reading below about y'alls participation in running groups, I may actually go to my first fun run of the year on Wednesday - even if I am slow than usual and even further at the back, maybe being there will be somehow encouraging.

Edited by: SUNNYSIDEUPMARY at: 8/18/2014 (09:31)
Mary D.


 current weight: 191.8 
 
191.8
186.1
180.4
174.7
169
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/18/14 9:05 A

My SparkPage
Send Private Message
Reply
Catherine, did you sign up for the whole or the half?

Saturday's run was short but hard. My elimination diet is definitely sapping the energy, but good for the gastric issues. Good thing I'm supposed to take it slowly anyway.

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
JUNEPA's Photo JUNEPA Posts: 7,428
8/17/14 3:31 P

My SparkPage
Send Private Message
Reply
Hello team

Lots of good info and discussion here as usual. I took a few weeks off running because of the crazy peri -menopause heavy flow and low blood iron and hemoglobin and started running again today. The doctor has given me iron supplements and a progesterone program and I am going to check in every month to see how things are recovering. I just think Jeff is a genius, his method works so well. The training, not at race pace, but with magic mile recommendations, have worked magically for me. I thought while training, I am running too slow, come race day, the form was there with none of the fatigue or injuries faster training would have involved, I have rarely finished lower than 5th in my age group. Plus now starting again, it is so easy to start with intervals and still get some running in. I did a 20min walk warm-up, one mile of 30:30 intervals at 14:30, another 2 miles of 20 seconds run, 60 seconds walk at 17:00 and finished with a 20 min walk at 20:00. Because I am doing other cardio, biking and hiking about 3 times a week for 1hour(medium bikes)-4hour (easy hikes), today was so easy, yet a good workout. I got in my high-impact running intervals to ease back into running regularly again. I am sure I would not be either a runner (a biker, rower, swimmer or hiker for sure but not a runner) or be at the fitness level I am at today without the Galloway system of training.

Edited by: JUNEPA at: 8/17/2014 (15:35)
June
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB (personal best) is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 August Minutes: 2,379
 
0
750
1500
2250
3000
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/17/14 7:06 A

My SparkPage
Send Private Message
Reply
emoticon

Good morning!

Sorry that link did not work. It works when I click on it. Weird sometimes.....

CATHERINE.... WooHoo for signing up and the discount. Can't beat that!! Hope there are a decent # on Sunday.

Hi MARSHA....

****

Rest day for me today. I sure do look forward to Sunday's now that I do some kind of high or low intensity cardio 6 days each week.

The obsession with running is really an obsession with the potential for more and more life. George Sheehan





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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/16/14 5:43 P

Community Team Member

My SparkPage
Send Private Message
Reply
How neat, Catherine, to get to sign up on the spot. Have you done a R&R before? Sounds like fun.

Hope you find just the right group of people to run with. I do really enjoy having a group. And it makes me appreciate my solo runs, too, when I get to run at the precise pace I want to run.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/16/14 2:24 P

Community Team Member

My SparkPage
Send Private Message
Reply
I couldn't get the link to load, either. I want to Jeff's site and did a search there. It looks like the "add a link" function may not be working properly.

(Added later. The problem with opening links seems specific to my Kindle. It works on my phone. SP is not very good at testing code drops on all their platforms.)

It does sound to me like this is targeting beginning runners who aren't yet in shape to maintain a fast pace for a mile. This just requires them to maintain it for a half mile. Then multiplies by two and adds the three to four minutes.

This morning was the kickoff of the Austin Galloway group. There was a very large crowd since it included people training for Fall half marathons as well as for the Austin Marathon in February. We will train together until December, although the half runners have the option of running either Saturday or Sunday while the marathon runners only train on Sunday. So we'll see how many of this group show up next Sunday.

A person from the San Antonio R&R races was there offering "paper" signups at $20 off plus no online handling fee. What a deal, so I signed up.

Edited by: LIVE2RUN4LIFE at: 8/16/2014 (15:07)
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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/16/14 1:43 P

Community Team Member

My SparkPage
Send Private Message
Reply
Ran 7.71 miles with Galloway group today, a hilly run at 1:30 run- :45 walk. My niece moved up to our group and did very well. I'm a little concerned about my nephew; hope he doesn't get discouraged.

SB, I will come back to check the 800 meter vs. miracle mile data. Couldn't get it to load a minute ago, so will try later.



Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/16/14 7:30 A

My SparkPage
Send Private Message
Reply
We were talking about the evolution of Jeff's training and practices. Well,
I was just on Jeff's website looking around - for possible training groups in my area.

Anyway, I noticed this..... High Energy Half..... and clicked on it.
It is a way to determine your long run pace based on 800 meters rather than 1 mile.

Here is a link:
www.jeffgalloway.com/training/highen
er
gyhalf/


Just from first glance - it appears to be for beginning runners. As many walk breaks as needed and little huffing and puffing. It will be good to remember this suggestion when new runners join the team. Or even as a self-check for us who have been around for awhile.



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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/16/14 7:13 A

My SparkPage
Send Private Message
Reply
emoticon

WALK BREAKS: My thoughts. Everyone is different. Some people (stronger experienced runners) can use a variety of walk breaks - short up to a minute). Others, who may not be as strong or experienced may have a greater benefit from a longer walk interval for a better consistent recovery throughout a long run or race. 30 second recommendation for Dee may not be for everyone. In Jeff's books, he does say a walk break longer than 1 minute is not needed.

CINDY: I agree with Dee, what you said definitely makes sense. Jeff's coaching and recommendations has evolved.

MARSHA: The Rattlesnake Run is in San Antonio, FL. Here is a link:
www.rattlesnakerun.com/

*****

Very thundery and rainy day yesterday, so I ended up on the treadmill at the clubhouse rather than running between lightning strikes.

Today, walking and biking are planned. Both at a comfortable pace.

Have an emoticon day team!!!

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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,733)
Fitness Minutes: (49,969)
Posts: 8,512
8/15/14 5:29 P

My SparkPage
Send Private Message
Reply
My intervals are all under 30 second walks except for long runs if I go to fast with the 30 second walk, which Catherine was suggesting and made total sense. Pacing is sometimes a struggle for me and I use a Garmin. Not sure why it's hard to pace....

DEE...What a shame that group was so rigid and cold. Certainly not typical of the running community. I'm still wondering what it takes to be one of those JG run group leaders/organizers. If I want one out here, the only way to get it seems to be if I start one. And I'm not sure how many around here are using JG. I would think in this big suburb, there'd be plenty. I've yet to see one runner do what I do. And life is contemporary here. What gives?

Tomorrow I have a 9 - 10 mile run scheduled. I accidentally jumped a mile last long run, so I can either repeat the 9, or just do 10...or do 9.5.... Since I love to do it, I'm thinking 10. A beautiful morning is on tap, so why waste the day! :D

Have a wonderful weekend...

Lynn

Edited by: TENISWHIZ at: 8/15/2014 (17:32)

Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


 Pounds lost: 3.0 
 
0
6.25
12.5
18.75
25
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/15/14 9:09 A

My SparkPage
Send Private Message
Reply
Makes complete sense, Cindy.

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
TRILLIUM22's Photo TRILLIUM22 Posts: 7,185
8/15/14 9:01 A

My SparkPage
Send Private Message
Reply
I think Galloway's method keeps evolving as he ecoaches more clients. When I did the Galloway retreat in 2011 he was presenting the 30/30 ratio as something new he had discovered from one of his ecoach clients. At that time he did not believe in walking more than 1 min because he believed most of your recovery had occurred within the first minute.

While Jeff Galloway refines his approach his books become somewhat dated. For instance the Book of Running does not include the magic mile and that is really important to his method. It allows you to pick the right training paces and observe your progress.

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


 Pounds lost: 6.5 
 
0
3.5
7
10.5
14
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/15/14 8:38 A

My SparkPage
Send Private Message
Reply
Not sure I'd run a race with the word rattlesnake in it..... 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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/15/14 7:03 A

Community Team Member

My SparkPage
Send Private Message
Reply
No, SB, I've never heard of the Rattlesnake. Is it a HM in Florida??

Hilly 7.5 mile Galloway run scheduled for tomorrow. Have both grandkids today, (lastweek day before school) but hope to get in some ST and cardio today. We'll see.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/14/14 10:00 P

My SparkPage
Send Private Message
Reply
Lynn, they broke off as a group from the official Galloway organization a few years ago because it was incredibly rigid and uncaring. While the people who left wanted to do different intervals, and they do their own thing, yet no one wants to do 30/30s. I joined them a year later because I found those managing the Houston Galloway group to be very self-absorbed and rigid.

We still use his method and follow his training plans.

I know he advocates all kinds of intervals, but in an email he told me he found little benefit in a walk longer than 30 seconds. Perhaps he meant for himself or for me. It was when I told him I joined the 40/50 group. It's probably individual advice.



Edited by: IFDEEVARUNS2 at: 8/14/2014 (22:00)
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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,733)
Fitness Minutes: (49,969)
Posts: 8,512
8/14/14 7:51 P

My SparkPage
Send Private Message
Reply
Good Evening, all...

Vegging out after a loooong day at work. Today was the day parents could check the student data base system to see who their teacher will be. Of course, we had a few not happy and demanded a change, which is never granted (give one person a change, they all want a change). I guess I was a mean mom...I never entertained my boy's dislike for a teacher. I'd respond that they wouldn't always like their boss either, so deal with it. Never occurred to me to request a change!

Dee... Your running group is a JG group? And it's still hard to find an interval that works with the group? I'm just curious b/c I keep hoping a group forms here. I think I'm the only one in this big town of 150,000 who does a run walk run interval. Frustrating. Interesting about your JG e coaching. I dream to do that one day! Also, you mentioned earlier that Jeff says their is no advantage to a walk longer than 30 seconds. This is not the case in his books. So that is interesting. In the books, he talks about one min walking breaks for a lot of levels. On page 31, for example, of the Half Marathon, You Can Do It, book, he talks about 1 min intervals for the walk on 9:30 pace or slower. Maybe he's referring to you pace if it is faster than that. However for the long run, the pace would fit for a minute rest...or....in the case of over 50 folk, a shorter rest but a shorter run as well.... Glad to hear you are feeling less and less pain! yeah!

Jealous still...of all of you able to run with a JG group! Nothing like that here..only in the big city of Chicago 35 miles away. :(

Catherine: I did 30/30 on long runs last year. Worked well... Go back and forth with it this year as I try to slow that long one down. As far as 5Ks after a marathon, I can imagine that is true. I did my first half marathon in 2010 and one week later, did a sprint triathlon. I shared the recovery week with the taper week and it worked out beautifully. So much so, I won 2nd place in my age group of 15 people. It seemed so easy after the half marathon.

Did all three miles today at half marathon pace. Was too stressed to do anything else! Even at that pace, today it seemed like a lot of effort to run it. Some days are like that...

Lynn






Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


 Pounds lost: 3.0 
 
0
6.25
12.5
18.75
25
SEABREEZE64's Photo SEABREEZE64 Posts: 10,658
8/14/14 9:45 A

My SparkPage
Send Private Message
Reply
emoticon

Good Morning!

DEE: One legged squats. Yikes! You are an experienced marathoner, so I know you (and Jeff) will find the right pace for you for this next marathon.

MARSHA: I am thinking about running the RATTLESNAKE run in October. Have you ever heard of that or run it?

CATHERINE: It has been awhile since you ran with the Austin group hasn't it? Enjoy!!!

ANN: Hi - great run!

****

This morning went for a 60 minute sweaty walk.

On the agenda for today.... cleaning the house. Boo!



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

"I am still learning." Michelangelo




 August Minutes: 1,594
 
0
375
750
1125
1500
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/14/14 8:56 A

My SparkPage
Send Private Message
Reply
Catherine and Marsha, our Houston Galloway group is also more rigid, which is why I've joined an offshoot group. Our only rule is not to leave anyone behind who is struggling. This group goes out of their way to accommodate those of us training for a special race, whatever it is.

I finally went back to my 'hills' yesterday, but didn't do the drill part. Just ran the hills at a slow pace. Since it was 96 degrees, that pace was very slow, but I managed negative splits. emoticon

Well done, Ann. The first day I got back to 'running' with my group I actually walked. But as I got more comfortable, I found myself shuffling, and like you almost felt like I would pitch forward. But it made forward progress much easier.

Edited by: IFDEEVARUNS2 at: 8/14/2014 (08:58)
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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
ANNWOGGER's Photo ANNWOGGER Posts: 233
8/14/14 8:54 A

My SparkPage
Send Private Message
Reply
Good Morning!

Last night a beautiful 6 mile run on a flat, shaded trail partly by a resovoir. Felt very strong the entire run and practiced changing it up during the run portions by doing some glides and shuffles. I really like the feel of gliding but the shuffling felt like I was going to fall over...lol.
I reminded myself that running is fun and concentrated on the beautiful scenery and a nice comfortable pace. And in the end my pace was decent for me about 11:19 per mile.

Lynn, all the kiddos around here went back to school on Wed, 8/13. I always love this time of year but it does seem incredibly early! My teacher friends tell me they start early in order to have more time to prepare for the proficiency tests....

Happy running all!

Ann

Upcoming Races:

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


53 Days until:  Columbus Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/14/14 7:12 A

Community Team Member

My SparkPage
Send Private Message
Reply
Thanks, Catherine. May just do that! It is fun to run the local races, almost all 5Ks.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/13/14 5:56 P

Community Team Member

My SparkPage
Send Private Message
Reply
Marsha, our posts overlapped. So I wanted to add that marathon training can be an excellent foundation for 5Ks. My fastest 5K is still the one I ran just a few weeks after completing a marathon. Talk about an aerobic base for a short run!
emoticon

Edited by: LIVE2RUN4LIFE at: 8/13/2014 (17:57)
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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,029)
Fitness Minutes: (139,174)
Posts: 11,653
8/13/14 4:57 P

Community Team Member

My SparkPage
Send Private Message
Reply
Hello, everyone. We got back to Austin on Sunday evening and I have been getting caught up with life here.

The Austin Galloway group training for the Austin Marathon kicks off this Saturday and I have decided to sign up. I will probably run with them only on long run weeks (i.e. not the recovery weeks), but we'll see. I'm going to have to do some custom designing around their schedule for my time goal training.

I'm going to take a different approach to intervals and group running then Dee or Marsha in that I am going to use my own intervals, even if no one else does (and it is unlikely that anyone will.) Fortunately I am not a big talker when I run and it isn't important for me to run lock step with the others. I will pick the group whose average pace most matches mine and run my own intervals in their vicinity. Sort of like in a race.

I'm planning on using :30/:30, so I'm expecting the 2/1 group to be the most compatible. Obviously the Austin program is more laid back than Marsha's. No one is assigned to a group and the only rule is to not leave anyone behind who is struggling.

Edited by: LIVE2RUN4LIFE at: 8/13/2014 (16:59)
Catherine

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

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

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


102 Days until:  San Antonio Half Marathon
 
150
112
75
37
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/13/14 4:39 P

Community Team Member

My SparkPage
Send Private Message
Reply
Thanks, Dee, for the explanation. Sounds like a great program. I feel like my Galloway group is definitely work the money. However, my group only prepares us for the half marathon (or marathon for those who choose it) but I have to work my 5K speed work into the plan myself.

Maybe next year I'll tackle a full marathon and give up the 5Ks. We'll see. Or actually I could still do both.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/13/14 4:04 P

My SparkPage
Send Private Message
Reply
Marsha, during eCoaching I'm to report after each long run, and include details about distance, intervals, pace, temperature, and comment on any aches or pains.

When I was not running (four weeks) he advised to do aquajogging. When I was ready to return, he advised me to walk that 17 mile group run. I didn't but drastically altered my intervals and speed during the run segments.

After that run, he modified my training schedule again leading up to NYC on Nov 2. Based on last week's 6 X 1 mile repeats, and the fact that I was nowhere close to marathon pace let alone 30 seconds faster, I'm not to do any speedwork in the form of mile repeats. We're working on endurance only. I'm also not 100% pain-free, but it's vastly improved.

After this last decision, I feel I can proceed safely. Any type of time goal would derail me, I'm sure.

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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (153,097)
Fitness Minutes: (114,126)
Posts: 7,912
8/13/14 3:25 P

Community Team Member

My SparkPage
Send Private Message
Reply
Hey, runners! Good day.

Dee, how does that eCoaching work? Do you e-mail info about your injury and treatment so the training plan can be adjusted? Does the resulting plan seem to fit your needs?

My Galloway group just adjusted the training schedule and I'm delighted that we are now scheduled to run a 17 miler in October. My longest to date is 15. But to get to that 17 mile run, most of our group is going to have to stay healthy. Last year I was scheduled to run 17, but I got moved to an injury group after a fall and only got to do 15. I have not experienced aches and pains with longer runs. I did have a black toe nail after my first 10K in 2011, but no problems with nails now. I had a glute injury in April 2013 when I had a coach and was doing what had to be too many hills too soon. That is a mild lingering situation, perhaps my weak link. When it acts up, I back off speed and hills. Right now I have a sore toe due to a corn, but I can still run. I have been doctoring it, but if it gets any worse I will go to an actual doctor. I'm still on coal tar prescription for the psoriasis on my feet. Currently have one split that requires Neosporin and bandage. Luckily, the endorphins kick in and I don't feel it after the first little bit.

Ran outdoors today, warm and humid, but beautiful. I found a route that early is about 75% shaded. I needed a fun, easy run, after quite a bit of speed work in the past couple weeks. My miles were from 11 to 13 minutes, it was pretty and enjoyable. Our group run Saturday will be 7.5 miles this week.

Incidentally, I had worked this week to cut back on the walk interval between my speed intervals, and did 14 quarter mile intervals with .1-.15 mile walk in between. My Galloway Program Director had told me to aim for 200 meters (.125 mile) walk in between the 400 meter (about .25 mile) intervals. In Jeff's book Running Until You Are 100 I found where he wrote that 65+ year olds should walk 350 meters between 400 meter intervals. So, Catherine, you are more correct than my Program Director!

As far as Catherine's other recommendation about speed work outside rather than on the TM, don't think it will matter for next race. It is August 23rd and the final race of the 4-race series. I'm in second place, 3.5 minutes behind first place and 6.5 minutes ahead of 3rd. So whether I achieve a PR (unlikely in this heat) or run my slowest 5K of the year, I expect to take 2nd place. Ideally, I would like to finish the fourth race at least a second faster than the 3rd, so I will have improved each race. We'll see.

Then on Sept 6th I'm running the Faster with FitNiche 5K. Most of my Galloway group is going to run that one because the proceeds will help a toddler with major medical problems and the child's mother runs with us. I'll get some outdoor speed work before that one. That race is in a shopping village with no shade. It starts at 7:30am, so it will be hot. I hope to do pretty well anyway. Thanks, everyone, for your help and support.

Central Florida, Eastern Standard Time Zone

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


 current weight: -0.2  under
 
5
2.5
0
-2.5
-5
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,089
8/13/14 10:56 A

My SparkPage
Send Private Message
Reply
Lynn, with every training cycle, as I do what amounts to 'new' mileage, I too experience some aches. Jeff keeps telling me to slow down and use shorter intervals. Almost like a broken record. LOL And like a broken record I remind him if I'm going to be running in the wee hours of the morning, I have to run with a group, and that means finding the most compatible set of intervals, which is never what he wants me running. I still think some achiness with new mileage is par for the course.

Regarding eCoaching, the value of this became clear with my injury. I suspect if everything had gone by the book, my coaching would have been by the book. But having run into some roadblocks, I'm reaping the benefit of the fee I paid JG. So far, money well spent.

Physical therapy continues to kick my butt, this time literally. Too many one legged squats resulted in my left cheek feeling like I'd been kicked by a mule. For the first time in my life I was grateful for that foam roller. (there should be an emoticon - why did I think there was?)

Edited by: IFDEEVARUNS2 at: 8/13/2014 (10:56)
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
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



67 Days until:  New York City Marathon
 
100
75
50
25
0
Page: 1 of (272)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race General Team Discussion Forum Posts

Topics: Last Post:
Where do you start at the beginning of a race? 1/5/2014 10:02:04 PM
Training Optimally vs Training Maximally 7/31/2013 9:18:29 AM
Gels, Electrolytes & water on long distance runs 10/4/2013 6:45:04 AM
Oct 26th 8/27/2014 12:19:48 PM
crazy thoughts 3/14/2014 10:57:27 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x33873x37834164

Review our Community Guidelines