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WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (5,733)
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4/29/17 12:56 P

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TENISWHIZ - Ouch, therapy isn't supposed to leave you funny colors!

Jean - Hurray for starting the new routine, and stay cool. Summer landed with full force yesterday.

The 4 miler was good! It would have been better with more than 4 hours of sleep, and if it had been 20 degrees cooler (78 at 6am is just wrong) but I was really happy to be out there. Now to keep the weekday runs going.

-Trace

Kicking butt and being awesome since 1979.


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/29/17 12:16 P

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Started a new/updated ST routine today!

Jean
Bradenton, Florida


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/27/17 9:57 A

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PATRICK - That 10:30 pace sounds doable for you even though Galloway suggests even slower. Maybe slowing down that extra 20 seconds per mile will do the trick.

WITHOUT-A-TRACE: I had a cold that turned into some kind of respiratory problem and I coughed for 5-6 weeks. It made exercising more difficult, that is for sure. Good luck on your 4 miles this Saturday.

LYNN: My youngest son is 42 and single. I keep hoping he will find someone to share his life with, but maybe he is happy as he is. Also hoping your shoulder heals completely and quickly.

***

Me?
Nothin' to report...
I did redo my exercise plan. Now to see if I can actually follow it.

Walked yesterday and today and will be adding some (not many) running intervals on Sunday - just to see how my foot handles it.

Jean
Bradenton, Florida


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,406)
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4/27/17 8:54 A

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It's been a while.... Glad to see you had a great time on vacation, JEAN.... Way to run, Patrick! I've only ran 2 times since that Shamrock Shuffle. Shame on me! We are geared up for the big wedding of my oldest son who JUST had a birthday and turned 36! So, wondered if it was ever going to happen for him. LOVE our future daughter in law. So we are happy for them. He just moved into the apartment and she'll move in after the wedding. They are going to the Dominican Republic for their honeymoon the Monday after the wedding. I'm exhausted just thinking about the whole affair. Still working on the seating chart.

Hoping the weather clears, which it is supposed to, though cool and dreary, just not raining. I will force myself out that door and go for a run. Being treated for that long ongoing shoulder issue and the therapist banged me up pretty good on this left arm with Astym therapy. It's all black and blue! She couldn't believe how easily I bruise! So, since then, she's gone softer on me. Also has been using that cupping thing the olympic swimmers last year used where they had those giant "hickeys" on them. That gave me four days of complete relief!!! I get it done again next Monday. It is definitely getting better and I wished I had done this months ago! Need to get back to swimming!

Have a good week!

Lynn P.S. Love the photo of you and that baby, Jean!





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WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (5,733)
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4/27/17 8:50 A

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Patrick - I like the long posts!

Jean - Welcome back!

It's been a rough week here. Starting with Saturday's long run I've had to take the week off due to a major chest cold which quite soundly knocked me on my butt. I'm only just back to work and still sleeping 12 hours a day. High hopes for a "welcome back" 4 miler on Saturday though. I want to test out the feeling I had a couple of weeks ago of "3 miles? Ok I can keep going now."



-Trace

Kicking butt and being awesome since 1979.


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PATRICK767 SparkPoints: (712)
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4/26/17 8:38 A

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Anyway, that's interesting that you noticed a wall too, Jean. It's funny how fast it can go from "I feel pretty good on this run" to "Woah... this got hard!" :)

I found an article saying many marathoners feel that way around mile 20 and they just have to gut out the last 6 miles. It was about people transitioning from marathons to 50k ultras. It's "only" 5 more miles, but if you hit a wall around mile 20, doing 6 more miles versus 11 more miles is a big difference.




PATRICK767 SparkPoints: (712)
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4/25/17 11:40 P

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Jean: As I've only done a HM and an 11 mile trail run (that was harder than the HM because of the snow! hah) at official races, I'm not completely sure what my 10k race time would be. I know my PR in training (just under 9:00/mile for 10k), but I think I could have pushed a little harder there. But let's say 9:00/mile for 10k on a training run with a hard effort (say 95%+ effort?), I'm still surprised at how hard it gets after just a mile or two further than that at a longer run pace that's over a minute per mile slower and does run/walk instead of almost all running. I can do the 10:00 min pace for 10k and it's a pretty easy pace, but make that just two miles further and it gets hard. That's why I talk about that 8 mile plus wall. Difficulty seems to really ramp up right around that distance for me!

That said... I know my long run pace is faster than Galloway's pace based on a magic mile. I hate the mile runs so have hardly ever done them, but if I followed that I'd be doing 11:45 miles. I did a little research on other training schedules and the beginner marathon training schedule from Cool Runnings bases the long run pace on your 10k times. I like that more than basing it on a 1 mile run time. For their schedule my long runs would be a 10:30 pace. My 13.1 mile run on Sunday was a 10:10 pace. So... I may need to slow down a little more.

SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/25/17 10:12 A

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emoticon

Jean
Bradenton, Florida


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/24/17 1:06 P

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Patrick: My "wall" was always about 10 miles. It seemed 10.1 miles was so much more difficult than 10.0. You have to remember I am/was a very slow runner using 25:40 for most decent pace runs for me. Longer, slower runs were 20:40 or 20:45 - so very different than your much faster pace.

Just wondering the difference in pace from you race pace 10K and your HM long slow run pace.
Is your HM slow run pace 2-3 minutes (at least) slower?

Jean
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4/23/17 8:21 P

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My posts are too long. hah! Sorry, brevity is not my strong point. :)

PATRICK767 SparkPoints: (712)
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4/23/17 8:19 P

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Hi all,
I'm having some challenges with the long runs lately. Two weeks ago I was going to do a 10+ mile long run on the trails at a state park, but mis-gauged my effort on the hillier trails and ended up exhausted too soon, so I cut the run short at 7 miles and just hiked some more. I need to get a better handle on my effort level for trail runs.

On to last weekend... I was thinking 12 miles and I managed 10 before I stopped. I ran on Saturday instead of Sunday like I planned because I realized I wouldn't have time on Sunday, but that made it less than 48 hours after a Thursday evening run where I did 10k at a fairly hard pace. So if my legs wore out a little early, that was understandable.

I planned better for this weekend. My Thursday evening run wasn't as hard, then I had three days before my long run today. I adjusted my run/walk interval from 3:30 / 1 to 2:30 / 0:45 and slowed the pace a bit more. One thing didn't change much from last week though. By about mile 8, I was getting tired again. The pace that was easy around mile 4 was getting hard. This time I wouldn't give up and I got 13.1 miles in. Whew. But it was hard, harder than my training runs probably should be. If I decide to shoot for a marathon this fall though, I'll have to go a lot further.

I'm starting to wonder if I'm not getting the nutrition right for longer runs. I've been making great improvements on runs around the 8k to 10k range. Times are falling, I run almost all of it, having cut out most of the walking intervals, and I finish feeling strong. But there's something about runs over 8 miles or so that's kicking my butt even though I go slower and do run/walk intervals. There's something of a wall right around 8 miles for me where the difficulty spikes, so there's far less improvement there lately compared to the shorter runs.

I'll keep working at it, though I'll wait 2 weeks as recommended before the next really long run. :)

SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/23/17 10:54 A

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I know it has been awhile since I logged in...
Vacation last week with family..... we were on the go or entertaining so much. And when we were not - I was exhausted....

I slept 2-3 hours in the car on the way home..... my husband did note that - I must have really been worn out.

It was great fun holding my husband's first great-grandchild!!



Edited by: SEABREEZE67 at: 4/23/2017 (10:55)
Jean
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WITHOUT_A_TRACE's Photo WITHOUT_A_TRACE SparkPoints: (5,733)
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4/13/17 7:03 P

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Jean - Awesome! I worked as a sub at all grade levels before I decided where I like to be. 6-8 is definitely where I belong. :) Enjoy AL!

So my decision about whether to join up with the running club this weekend seems to be out of my hands. The park is currently closed due to being host to a 125 acre wildfire.

So yeah... not going running there Saturday.

-Trace

Kicking butt and being awesome since 1979.


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/13/17 2:22 P

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TRACE: That is great!!! Middle school - that is where I spent much of my working career:) (6th - 8th graders). I taught for a long time, but then was a part of administration and had a variety of jobs.

***

Walked today about 9500 steps - used a 3min 3 min interval - as I walked as fast as I could for 3 minutes and then walked more normally for 3 minutes. Even this caused my foot and arch to hurt. Oh well.....

Tomorrow - heading to Gulf Shores, AL - hopefully there will be internet connection at the timeshare.

Jean
Bradenton, Florida


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4/12/17 6:04 P

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Ha!

I work in a school clinic (middle school) and there's music playing from my laptop. I dance all the time and the kids laugh. :)

-Trace

Kicking butt and being awesome since 1979.


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4/12/17 10:46 A

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Danced in my office today emoticon Shut the doors so no one could see me. :)

Jean
Bradenton, Florida


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4/10/17 9:27 A

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WITHOUT A TRACE - I love Florida.....:)

***

Today...
waiting for follow up plumber on bathroom toilet
waiting for follow up on dehumidifier (jet engine) still in our kitchen - day 4 or 5
waiting for palm tree trimmers to show up and trim palm trees

:)
I need a new hair style - color and cut.......maybe today after waiting....lol

Jean
Bradenton, Florida


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4/9/17 4:11 P

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Lynn - Thank you for the welcome!

Jean - I'm not far from you (New Port Richey) and the weather these last few days has been absolutely perfect! I spent an hour or so in it yesterday and today both just to soak it in.

Have a great day everyone!

-Trace

Kicking butt and being awesome since 1979.


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4/9/17 11:55 A

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Almost noon in my world.....

Walked an hour or so today.... so beautiful this morning!!!

Have an awesome day everyone..
:)

Jean
Bradenton, Florida


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/8/17 11:02 A

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Good Morning - Happy Saturday!!

PATRICK: You are doing so great! Some thoughts: your marathon training and HM possibility - a marathon is NOTHING to sneeze about, especially your first one. You are in fantastic shape. Sometimes that might "go to your head" and caution would take a back burner (so to speak). If it were me, I would NOT do both. I have read some using a HM as a marathon training run, but then running way too fast during the HM than they should have. Also, it depends on the training schedule that you will be following. Will a 13 mile run even work on that HM day? As for me, a first marathon - I would focus solely on that and not let other races interfere.

WITHOUT_A_TRACE: Hello and welcome!

LYNN: emoticon

***

AFM....Feeling better every day.......

Although I did not run or walk today, it was a gloriously beautiful morning in Florida today!



Jean
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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,406)
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4/7/17 6:44 P

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JEAN: I hope this antibiotic works! Take care of you....

PATRICK: Wow....with running 75 miles last month, and training for a half coming up....then on to a full one month later....I would say for many it IS doable. It all depends on how YOU feel. Hard for anyone to answer for you, but given your around of running, and assuming you are healthy (without injuries), I don't see why not. ENJOY!

WITHOUT_A_TRACE.... Greetings to you and WELCOME! emoticon emoticon

Lynn





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4/7/17 2:42 P

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Hi everyone. First time in the big chat so I'll just start off with "hello" and keep up from there!

-Trace

Kicking butt and being awesome since 1979.


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4/7/17 11:23 A

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I ran by far my highest monthly mileage total in March at just over 75 miles. I'm still feeling good and may continue that level of mileage this month, but I set my goal for April a little lower to kind of tell myself it's okay if it starts wearing me down and I need to back off some. I felt some muscle fatigue on yesterday's run, but I've got three days from then to Sunday's planned long run. So far, so good.

I'm trying to decide what races to do this year with the main focus again being a local race in the fall where I did my first race last year, the half-marathon. The decision I have to make there is whether to do the half-marathon again this year or sign up for my first full marathon. I could do the half-marathon right now at my current fitness level, and I'm confident I would finish faster than I did last fall. Now I can focus on getting faster at that distance or shoot for 26.2. Right now I'm leaning toward the latter, but I'll see what I think after a couple more long runs. I'm thinking this weekend's long run will be about 12 miles.

Here's a thought/question: There's a half-marathon held nearby that looks fun, but it's exactly 4 weeks before I'm considering doing a full marathon. Would you consider doing the HM or do you think it could interfere with the longer runs needed for marathon training at that point?

SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/7/17 11:07 A

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Hi everyone.....

LYNN: Awesome Shamrock Shuffle run! WTG!! Hope your should will be healed and good to go for your Triathalon training.

***

AFM.....respiratory issues continue.....:( taking a 2nd bout of antibiotics.






Jean
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4/7/17 9:07 A

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Good Morning all......

Sharon...Waiting to hear about your race...saw a photon on Facebook....I think you said you PR'd? Congratulations!

Jean...Did you see the doctor yet? What did he say? I hope it was as easy as prescribing a different antibiotic or better yet...it is finally gone.

Tzuzen...I hope the new scale and all works to help you and motivate you in your good health journey. Traveling for a vacation is hard enough on any diet plan let alone business travel!

The Shamrock Shuffle was a great time and that is what was the most important. I was about a min slower than my goal, but given two factors....I'm surprised it wasn't more! One being how crowded the race was. Note to self....move up a corral! We put ourselves into the slowest corral. MOST of these folks were slower than the 12 pace which was the top of the range for that corral (12-15 pace). We had to weave around numberous groups of folks. And it NEVER spread out as there were 20,000 runners in this huge race. Because of that, we probably ran more like 5.25 than the 4.97. Can't know for sure b/c my Garmin lost its' signal while under a long bridge. Still, it was not a bad time for my big comeback. It had been two years since I did a race. I'll take it!

Next goal....somewhat thinking of jumping back into a sprint triathlon in August. The only problem is...and it's a big one....can my left shoulder be rehab'd in time to train. The swim is a short 400 yards, hence this particular triathlon along with it's late summer date. I have not been able to swim for a year without any kind of BAD pain so I just don't swim. Finally went to the ortho doc as it just wasn't going away and had been a year. Turns out to be rotator cuff syndrome. He believes, based on my symptoms, range of motion, etc., that my cuff is pinching the bursa beneath it whenever I raise my arms...then pushing it down with the resistance of the water really brings on the pain. No wait time in the world would correct this issue. Somewhere along the way, the dynamics of the complex shoulder is off causing this issue. So I have a round of physical therapy to move it back in alignment enough to not cause the pinching. Who knew! Time does not heal all wounds!

Anyway....at least I can still run and bike....and hoping I can do both this busy weekend because the weather will FINALLY be good. Two weeks of cold, damp, windy, muddy, miserable, dreary weather....We deserve this! :D

Below....A photo of my friend and me at the Shamrock Shuffle....I am on the left.



Edited by: TENISWHIZ at: 4/7/2017 (09:10)




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SEABREEZE67's Photo SEABREEZE67 Posts: 587
4/5/17 9:29 A

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Good Morning....

Hi Tzuzen: A scale that travels well, who knew? I will look up MileStone..... sounds good.
Exercise and traveling for work are not easy.

***

So, I called the doctor's office this morning. They are supposed to get back with me. The glands in my neck still feel swollen and are painful. Not sure what is going on with this body. My last antibiotic pill was yesterday.

Jean
Bradenton, Florida


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TZUZEN's Photo TZUZEN Posts: 285
4/4/17 1:57 P

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I've been inconsistent with my training. Part of it's inadequate sleep and part of it is me feeling a bit down when I'm traveling for work, which is 90-100% of my work week.

My weight is creeping upwards and I'm inconsistent in my running. Improving my sleep hygiene. Three things to improve.

What is going right? Weight training. I've changed up my strength training to lower reps (6-8 reps x 3 sets). I'm using MileStone pod to help with my gait and I was inspired by a physical therapist who is a distance runner sponsored by MileStone pod. She wrote about how improving her strength training made a difference. The bonus is that I'm getting stronger overall.

I ordered a new scale so I can carry it with me as I travel so much.

TzuZen
AKA Sparky

February 9, 2013 - Mississippi River Half Marathon

December 1, 2012 - St Jude Marathon Weekend - Full Marathon


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3/31/17 9:29 A

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LYNN: Good luck on your race!!!

****

Nothing much..... happening here..... still avoiding people as coughing continues - but I feel a lot better. Raining this morning - maybe will head outside later for a walk as I have skipped pickleball AGAIN.

Jean
Bradenton, Florida


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3/31/17 9:10 A

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JEAN: I hope you are feeling better! At least you have decent temps to walk in. Having a cold here in the winter is like....CABIN FEVER. As mentioned earlier, I had back to back viruses Nov-Jan...so I feel your pain and hope once you are over this, that's it!

SHARON: Thanks for the encouragement. I think if I continue to lose weight, I will see some speed improvement as well. Had lost 23 lbs before going out of town and then getting sick. Got way off of the plan and gained much, but not all of it back. Now lost over 7 lbs of what I regained and hope I'm back on track!

The Shamrock Shuffle is THIS Sunday. I realized it has been two years since I've raced. Fortunately, this race is all about fun and mot so much on times. In fact, the race director has often said, this race is not one where you should look for a PR. About 40,000 people run this race through the downtown streets of Chicago under all the beautiful skyscrapers. Tons of people line the streets to watch the racers, pretty much throughout the entire course. The last time I raced this one, my friend and I had some fun....and not so fun experiences. The most funny was seeing a group of folks ahead of us run into a Dunkin Donuts shop. By the time we caught up to that store, they were running out with a donut and coffee in each of their hands. Hysterical! The not so fun....the race was suddenly "re-coursed" DURING the race due to someone threatening to jump into the Chicago River (not a racer) to commit suicide. The police were on the scene and had talked the person out of it, fortunately. All walks of life line the streets. Even the homeless come out and cheer for us! It's so much FUN! Can hardly wait! So....I will focus on the fun more than on the time issue. Running with a friend who's about 13 years younger than me. She can be fast, but usually, on this race, just wants the fun as well and hangs out with me in spite of my insistence she go ahead.

Enjoy the end of March and beginning of April! Heads up....SPRING!

P.S. SHARON..... I once ran in 17 degrees! I was well dressed for it and still sweated. Such cold, it's all the MORE important to have the wicking fabric against your bare skin. I'd come in sweaty and cool down before taking a shower. But after cooling down, I'd realize my core was cold and need to warm up in the shower. Today's fabrics are amazing! Thin yet insulates and absorbs sweat!





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3/28/17 11:13 A

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Today.... went for an hour or so walk. That felt good.
Downloaded an audio book called - The First 20 Minutes: The Surprising Science of how We Can Exercise Better, Train Smarter and Live Longer.
And listened to this while walking.

Jean
Bradenton, Florida


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3/27/17 9:40 A

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Good Morning - MONDAY!

SHARON: Good luck on Sunday!!! I hope you PR too!!!

***

See, I keep telling myself this is all wrong - as I don't believe in getting sick and yet this cough and nose blowing lingers on. Beliefs sometimes get challenged. I am thinking I am on the mend though.

Walked for a short time today - rolled my body.

Jean
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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 6,762
3/27/17 6:59 A

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Good Morning All!!!

Yesterday I finished week 13/ 14 a 7 mile run.. I am getting excited with Rock N Roll Half Marathon coming up on Sunday...

Lynn, never say never... I will be 63 years old in October.. I took 3 years off when moving back to NC to care for Mom and after having surgery. It was like starting all over on running.. This year was the first time I started doing speed training on Tuesday and Thursday's.. It feels so good to see the improvements.. Training + Determination = Victory.. I hope I PR this weekend.... Starting temps will be low 50's.. Yay!! Last year we had warm temps up until race weekend where they dropped to the high 20's.. I never ran a race before in such cold temps..

I hope you all start feeling better.. Colds are not fun..

Wishing all a Happy Week!

Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

04/02/17 Raleigh Rock N Roll Half Marathon 2:09:08
06/03/17 Raleigh Race 13.1 Spring
10/07/17 Raleigh Race 13.1 Fall
11/05/17 Raleigh City of Oaks Half Marathon

Completed 2016 Races:

*04/10/2016 Rock N Roll Raleigh Half Marathon 02:18:15
*06/04/16 13.1 Spring Raleigh Half Marathon 02:21:02
*10/08/2016 Raleigh Race 13.1 Fall Half Marathon 02:25:12
*11/06/16 Raleigh City of Oa


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
3/26/17 11:30 A

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For some reason having a cold feels like an excuse to not do anything. No plans for today.

Jean
Bradenton, Florida


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3/25/17 4:20 P

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Patrick: I have never looked at Stava. I have heard a lot of bikers use that site though. Sounds like you are doing so fantastic with your running. Keep up the great work.

AFM....
Went for a 30 minute walk this morning and my HR was about 25 bpm over its usual for walking. I guess, with my cold and cough the oxygen is having a had time getting where it needs to go.



Jean
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3/24/17 11:42 A

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My energy level wasn't good for some reason last Saturday. I got my planned 8 miles in, but it was much harder than it should have been even though I set a pace that should have been fairly easy for me. It was just one of those days where every mile feels like a struggle.

Then two days later I felt great and lengthened a timed run that would have ended at about 4.7 miles if I stuck to my plan. I went the extra mile and a half to make it 10k, set another training PR for the distance, and still felt pretty strong at the end. Funny how some days are so much better or worse than others. I waited three days to run again after that, which was probably good as I've sharply increased my mileage lately. Then yesterday was a more typical weekday run. Felt good.

SHARON, the PR separation makes sense to me. I'm in northern Indiana and it's very flat here. If I then started running someplace like North Carolina, it just wouldn't make sense to compare times without taking the hills into account.

I was browsing the Strava website yesterday for the first time and one thing I noticed when you upload data there is that it has a "gap time" calculation that displays your interval times with an adjustment for the climbing involved on your route. For example you run a mile interval in 10:00 but because of the amount of climbing, the gap time is 9:30. That's your estimated pace if the route was flat.




SEABREEZE67's Photo SEABREEZE67 Posts: 587
3/24/17 9:40 A

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Sorry I have not been around....

My daily habits were disrupted and I rarely was online to check or chat.
It was good to see my family. My granddaughter is almost 3 and of course, very cute, but, definitely some terrible two behavior occurs once in awhile.

My daughter and granddaughter had colds and now I have one. Been around too many sick people lately. Today's plan.... take it easy and get healthy again.

***

PATRICK: I am a data maniac and I have kept track of many types of records - whether in a race or not. Truthfully, though, my best times were always during a race.

SHARON: I hear you on this team. I can remember there being so many posts every day and everyone talking and talking about how to be a better runner. I miss that even though I am taking a continued break from running.

LYNN: Spring in Chicago on April 4th I hope!!!

Jean
Bradenton, Florida


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3/23/17 1:41 P

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Sharon....IMHO, your times are great! I think I'm done with 10 min miles as I haven't seen that time in quite a long time now. Not getting any younger either. Who knows. Never say never, right?

Just ran a 5 miler,last run with over 3 miles until AFTER the race. Running the Shamrock Shuffle in downtown Chicago on April 2nd. It's now of the city's premier races. It's an 8K so basically, 5 mile. By the time you count running round people, it'll be over 5 miles! I did it in an hour. 1:00:51 to be exact. So, that is a 12:10 pace. As slow as that is, I'm rather happy about it b/c I was down to a 13 and huffing and puffing. Long recovery after being a couch potato with all those viruses. It's just good to be among the living and doing something again! I was getting so depressed being cooped up.

Been running a 43 second run and walking for 20 seconds.

P.S. PATRICK....Thanks for the encouragement back on Feb. 27. Just now read it as I haven't been on here much. Keep trying to remember to come here more often. Best wishes to you in your racing endeavors! :D

Edited by: TENISWHIZ at: 3/23/2017 (13:43)




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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 6,762
3/19/17 10:05 P

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I just added my races to our Race Thread.. I hope we get more people back.. Marsha, I saw your note on there.. Thank You..

Week 12/ 14 done. 10 mile Race Pace. Did good.. 1st mile warm up and the other miles kept below 10:00 minute miles..

Sharon

Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

04/02/17 Raleigh Rock N Roll Half Marathon 2:09:08
06/03/17 Raleigh Race 13.1 Spring
10/07/17 Raleigh Race 13.1 Fall
11/05/17 Raleigh City of Oaks Half Marathon

Completed 2016 Races:

*04/10/2016 Rock N Roll Raleigh Half Marathon 02:18:15
*06/04/16 13.1 Spring Raleigh Half Marathon 02:21:02
*10/08/2016 Raleigh Race 13.1 Fall Half Marathon 02:25:12
*11/06/16 Raleigh City of Oa


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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 6,762
3/18/17 7:03 A

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Good Morning!! I am up early.. Tapering week 1, 10 mile race pace planned. I hope the rain holds off. Last I heard it maybe South of us.. Rock N Roll is April 2nd.. I really hope to PR on this Race..

I only separate my FL and NC PR because when I lived in FL, there were not as many hills. Here in Raleigh NC I am overwhelmed with hills.. My best HM time in FL was 1:56 and of coarse much younger. I think that was a run in Tampa or Orlando.. So far Rock N Roll in Raleigh is 2:12 and lots of hills. My goal is 2:00.. But will be happy with anything below 2:12. Freezing cold temps effect my time too, where in FL I froze with temps in the 40- 50's.. Last year Rock N Roll started at 28 degrees..

Wishing all a Fabulous Weekend!!

Edited by: SUNSHINEYOURWAY at: 3/18/2017 (07:08)
Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

04/02/17 Raleigh Rock N Roll Half Marathon 2:09:08
06/03/17 Raleigh Race 13.1 Spring
10/07/17 Raleigh Race 13.1 Fall
11/05/17 Raleigh City of Oaks Half Marathon

Completed 2016 Races:

*04/10/2016 Rock N Roll Raleigh Half Marathon 02:18:15
*06/04/16 13.1 Spring Raleigh Half Marathon 02:21:02
*10/08/2016 Raleigh Race 13.1 Fall Half Marathon 02:25:12
*11/06/16 Raleigh City of Oa


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3/14/17 12:46 A

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Jean,
It's hard to imagine doing an HM while fighting a cold/flu. He did great to finish.

I liked the FL/NC PR separation too. It made me wonder... now that it's so common to have accurate tracking on our watches and phones when we do training runs, do people keep separate PRs for solo runs (ie. training runs) vs. official event PRs? Just curious.

SEABREEZE67's Photo SEABREEZE67 Posts: 587
3/13/17 8:03 A

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If I didn't play on-line games so much every day - I could actually accomplish something. LOL

DH is sick. He finished that HM race yesterday, but it wore him out way too much. He had been sick earlier in the week, but yesterday was too much. He did finish in 25-30 minutes slower than he was planning.

Tomorrow, picking up family at airport - hurrah!

SHARON: Great goal!!! I love how you distinguish between FL PR and NC PR.

PATRICK: Congratulations on your improvement and success.

Jean
Bradenton, Florida


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3/12/17 11:08 P

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I'm very pleased with today's training run, a long one with run/walk intervals. I did 10 miles, my longest run of 2017, and the longest run I've done at an under 10 minute pace. Progress!

This month I've been trying out mostly dropping the walking on my shorter midweek runs by doing 10 min run, 1 min walk intervals. As before I occasionally do a 5k training run with no walking. I've managed PR times in 5k and 10k distances in the last couple weeks on training runs. I probably shouldn't be running that hard for training. As I near the one year mark since I started running, I guess I wanted to put some times in the Garmin that will be challenging for me to beat. :)

Now I'm focusing more on getting three runs a week in and I'm happy to have 31 miles run in March so far. Feeling positive.

Edited by: PATRICK767 at: 3/12/2017 (23:23)
SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 6,762
3/11/17 9:19 P

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Hi All!!!

I just finished Week 11/14 Half Marathon Training.. 15 miles on such a cold freezing morning..
I have been doing speed training 2 days a week and long run on the weekend. My goal is to PR this Half.. NC PR.. My FL PR was so much better-- flatter coarse and well, younger age. Hard to believe I have been here now over 7 years.
Raleigh Rock N Roll is 4/2.. Getting nervous excited race anxiety.

Jean, I hope your husband feels well enough to run his race.. That sounds like an interesting book you are reading too..

I hope everyone is have a great weekend!!

Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

04/02/17 Raleigh Rock N Roll Half Marathon 2:09:08
06/03/17 Raleigh Race 13.1 Spring
10/07/17 Raleigh Race 13.1 Fall
11/05/17 Raleigh City of Oaks Half Marathon

Completed 2016 Races:

*04/10/2016 Rock N Roll Raleigh Half Marathon 02:18:15
*06/04/16 13.1 Spring Raleigh Half Marathon 02:21:02
*10/08/2016 Raleigh Race 13.1 Fall Half Marathon 02:25:12
*11/06/16 Raleigh City of Oa


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
3/10/17 4:22 A

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Hi everyone!

Reading a book called A Traveler's Gift. A guy is in an accident and then in his dreams travels through time visiting 7 different people who offer 7 gifts (words of wisdom). It is good for me to be reminded of trying to be the best I can be. I think often retirement ends up in a rut - like perpetual days from working.

Going out to eat tonight and possibly stopping at Macy's beforehand to do some shopping; picking up DH's race packet tomorrow. His race is Sunday, but he has a cold or bug or something. Not sure he will have the energy to run.

I have been working on and trying to implement a better exercise program (adding some yoga, core exercises, and ST. Hopefully, I can keep this up.

Jean
Bradenton, Florida


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
3/7/17 10:47 A

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Hi all....

I need to get my act together so that I log onto Spark at the same time everyday. I am always surprised at how long it is between logons sometimes.

Jean
Bradenton, Florida


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SEABREEZE67's Photo SEABREEZE67 Posts: 587
2/27/17 7:08 P

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Good Evening Runners!

MARSHA: Being in a running group is very motivational! Good job!

LYNN: My mouth was watering just reading about your BIL's cooking. :)

PATRICK: I would love trails.... wish some were closer to where I am.

***

AFM....
I designed a new healthier lifestyle plan.... I have managed 3 days in a row.
I will see what happens as I have a habit of falling back into old habits so easily.
I think lifestyle and not dieting is the key...., but knowing how to life healthy and living that way are often difficult. Lynn - I incorporated part of Dr. Phil's work into my plan. Plus added more daily stretching/ex routine - DAILY - is the key also.....

Jean
Bradenton, Florida


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2/27/17 10:32 A

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I did a 9 mile trail run yesterday. I was originally thinking I'd do 7 to 8 miles, but after about 5 miles I started up some hyperactive music, got in a zone, and went with it. The legs are tired today! Funny that for the first couple miles, I wasn't feeling my best and thought I might end up shortening the run. It didn't help that the trails kept dead ending in flooded sections. Initially I tried to pick my way around the water, but repeatedly had to give up and go back the other way. It was a real momentum killer. The trails on the other end of the park weren't flooded so I finally found my rhythm after a few miles.

I don't run trails often, but I'm slowly getting better at controlling my effort level, letting myself slow down on harder sections to keep from exhausting myself early. It's similar to slowing down for hills on the road. The energy sapping sections are just more frequent and might involve water hazards. :)

Lynn, so sorry to hear about your long, re-occurring illness. That takes real determination to pick yourself up after all of that and get back to running. Well done!



TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,406)
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2/27/17 9:02 A

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Marsha....You are doing GREAT! It's been a LONG times (if ever, really) I've seen that pace consistently. I often run it for some periods of time in between the walking...usually downhill. LOL

Had a sub 36 three mile run the other day for the first time in quite a while. It took a lot of energy. I thing I can do it in a 5K race, but right now, wouldn't last in the 8K. That is my hope that by April 2nd (race date), I can do it...but that is a HUGE HUGE IF! In your head you think...it's only two more miles....! But your body is like..."TWO MORE MILES AT THIS PACE? No no no no....!" We shall see...

Borrowed some books on diet motivation from the library. I don't know why I can't pick myself up after that fall from grace last September when we went to AZ to visit family. I was STRONG on that Dr. Phil diet having lost 23 lbs. My BIL, who is fairly overweight, is a FANTASTIC cook! He grills everything on his master grill but has a real talent for adding the right ingredients to a dish. No recipe...He just goes with what he knows works. And his food is absolutely FANTASTIC! He missed his calling and should have been a chef with his own restaurant. Unfortunately, he adds a lot of fats and serves huge portions. I've taken half...but then it's so darn good, I'd end up taking the other half thinking...I won't be eating like this again so enjoy now! I have ZERO will power and once I was out of my routine...then got sick all hose weeks....I've not been able to get back on. I HAVE TO!

Off for a speed work run today that should have been yesterday. The winds were very high yesterday....so decided to just move it to today. Love retirement.

JEAN: I hear you about the motivation if you can't run. While I was sick, no way could I run. But I could have walked. Did I? NOOOOOOO..... I was quite weak and tired. But it probably would have done me good to get some fresh air. I have a love hate relationship with running. Overall, I do enjoy it and I really miss it when I can't do it and see others out there enjoying a good run. But other times, I have to fight with myself to get out the door. If I run fast, I hate it....but love the feeling of the runner's high afterwards. My FAVORITE runs are always the long slow distance run....they are like adventures! And they wear you out eventually, but not until towards the end. I rarely even listen to music on those long runs. I just enjoy hearing the birds and kids playing and the like. It's like a spiritual experience! :D





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SLENDERELLA61's Photo SLENDERELLA61 Posts: 9,898
2/25/17 12:09 P

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I was moved up a group based on the mileage I needed per training plan and my recent magic mile. We did 9.5 miles much faster than my training pace. Then I ran with a newbie on the 5K course we will run next Saturday.

I'm tired!!


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

www.sparkpeople.com/blog/blog.asp?po
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SLENDERELLA61's Photo SLENDERELLA61 Posts: 9,898
2/24/17 8:28 P

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Jean, so glad you weren't hurt in your fall. I love, love, love running and hate, hate, hate falling!!

Patrick, you may be right that 44 degrees isn't bad running temp, but clearly I'm more acclimated to running in 60 or 70 degree weather. When summer hits it will take me a couple weeks to get used to the heat and humidity, but I'll do it!


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

www.sparkpeople.com/blog/blog.asp?po
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SEABREEZE67's Photo SEABREEZE67 Posts: 587
2/24/17 2:24 P

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Afternoon everyone!

PATRICK: I used to live in Michigan. I understand!! LOL I heard the temperatures were high in the midwest.

Motivation: I loved running and do not recall hardly any times that I did not want to run. Now that I am not running - it is as though all motivation has left and I find it very easy to talk myself out of the exercises I am doing now.

MARSHA: I fell on Christmas day and thought I had knocked out both of my front teeth. I didn't miraculously. Falling can be very dangerous. Hey, I went for a long walk in that rain the other day. I felt like a kid!

LYNN: Good job on the 3 miles. Love the photo.

**

Yesterday my husband turned 72. He will be running in a half-marathon in a couple weeks. He is doing darn good!

Today, I am catching up on a long list of chores that I have not had the time or willingness to do.

Jean
Bradenton, Florida


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2/24/17 1:31 P

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Good Afternoon....

Patrick, Welcome Back.... I live in IL so I understand about the winter running. I do not cut back NORMALLY and actually prefer cold weather running over summer running. Do not do well in the heat AT ALL! 30s is my favorite running weather, so even colder than those marathon runners you speak of. But that's just me. I had a terrible spell of 11 weeks from Nov - Jan of back to back viruses. Went to the doc after a few weeks (thinking it was the same cold...but it wasn't). He said occasionally, people get into a vicious cycle of repeating viruses b/c their immune system doesn't have time to recover and you catch what is ever out there. A few poor folks get it every cold and flu season! I hope that won't be me!!! Any who....needless to say, I was weak and on the couch for almost three months, sick of being sick. I didn't run at all or walk or do anything. I've been working my way back into running since mid January and although it is slow, it is coming along.

Today: Ran my first sub 37 3 miler! Yep...that is how slow I've become. actually went below 36 just barely:

35.58 to be exact. But I was bushed! Felt good though to push myself a little more. As for cold weather....Good quality winter weather gear is KEY! I have nice winter gear that really keeps me warm. Jogging leggings that keep me warm up to zero degrees....and a very light winter running jacket that keeps me warm up to 10 degrees. Between the two of them, it probably cost about $300 (the coat being the most expensive), but I've owned both for nearly 5 years and they are still in great working order. WELL WORTH THE MONEY. I layer up underneath, use a very warm head and neck thing, and nice running gloves $40 and I still work up a good sweat. I find winter running invigorating!

Marsha....It is so wonderful to hear how you have rebounded from that falling experience!!! I remember when you were going through it. You have a wonderful story!!!! What an inspiration you are.

JEAN... Walking, running, bike riding...whatever the choice, just keep on keeping on, as they say.... After my illness bout, I'm appreciating being able to move at all (so not as disappointed with my slow run time as I thought I'd be. Just happy to be able to do it!).

Happy Trails all!

Edited by: TENISWHIZ at: 2/24/2017 (13:35)




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2/24/17 11:58 A

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Marsha, 44 degrees and rain sounds cold but on that long of a run, maybe it was fine! I read recently that 40 degrees was found to be the ideal temperature for world class marathon runners. That was based on an analysis of many years of winning marathon times and local weather conditions for each race. Granted world class marathoners are probably generating more body heat than mere mortals like us. :)

I'm still not doing any speed workouts, but I think I know what you mean. I don't like the shorter runs as much. I go faster because obviously to feel like I got a good workout on, say, a three mile run, the pace should be faster than if I do a five mile run. At some point the faster pace has me feeling worse though.

Last night was a good example. For only the second time, I did a "magic mile". As I finished the timed mile, I felt rough. I'd been struggling to get enough air as I ran. My legs felt oxygen starved and it was tough even after walking a few minutes to start a slow jog and get a couple more miles in for my workout. I can wear myself out on a much longer run and feel better at the end even if I'm exhausted. That's why I haven't done the "magic mile" much!


SLENDERELLA61's Photo SLENDERELLA61 Posts: 9,898
2/24/17 7:51 A

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Patrick, I live in central Florida so winter is really our best running season. I did recently, though, run a half marathon when it was 44 degrees and rained the entire 13.1 miles! Yesterday I ran 9 miles in the rain, too. I currently have a streak of 18 months with no falls. My 4 falls before that including one concussion, one lip scar that won't go away, and twice having to have my front teeth fixed, have made me far more cautious. If I had to deal with ice and snow and those falling risks I might run a whole lot more on the treadmill, because running fall-free is my first goal.

The only times I have not been motivated to run have been when I'm doing speed work. I find if I dread a workout I just need to slow down a little, warm up more slowly, and then the joy of running comes back to me and I'm ready to go. Usually I'm up for speed work, but some days I'm just not.

Run happy! -Marsha


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

www.sparkpeople.com/blog/blog.asp?po
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2/23/17 3:21 P

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Hi all, it's been a while.
I've been running for about 11 months now. Why is it often still hard to get motivated to do it? hah! I run outside exclusively and this is the first winter I've tried to do it. I'm in Indiana so it gets pretty cold. I've definitely cut back. From December through the first half of February I was down to 1 or 2 runs a week with a gap of 9 or 10 days between runs at one point. It feels like it's been just enough for some fitness maintenance, as in it's kept me from losing a large amount of fitness.

It's been a very mild winter and for the last five days it's been freakishly warm with highs in the 60s. That's got me outside more. I did a five mile run on Saturday, a brisk seven mile hike on Sunday, and a five mile run on Monday. The soreness that resulted wasn't bad all things considered. Now I need to get motivated to run again this evening.

Will others cop to cutting back your running in the winter? :)

SEABREEZE67's Photo SEABREEZE67 Posts: 587
2/21/17 10:44 A

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LYNN: You are doing great - keep getting stronger....!!

I am "trying" to have a better daily exercise routine. I CAN DO IT....LOL!


Jean
Bradenton, Florida


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2/21/17 8:58 A

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Greetings....

JEAN: Best wishes on the eating and exercise. Always a battle, but one worth the struggles if consistent. That's my issue....being consistent and not giving up just because I blew it one day or even one meal. At WWs once, the leader said that research in the organization found that members who lost weight were actually only on the program 80% of the time each week. That means...they cheated or fell of the wagon 20% of the time and still lost weight. That is the thing...the BIG overall picture and that's what I need to get into my head! I ate birthday cake last night and you'd think it was the end of the world (future DIL's birthday yesterday). I feel like my whole diet is BLOWN! NOT! Just get right back into it today!

Ran a 5 miler Sun and legs still tired two days later. Last Sept., I was up to 13 miles training for a half marathon I ended up not doing. The back to back viruses had me a total couch potato and my legs are paying the price! Looking up some leg strengthening exercise but in the interim, doing counter squats (lightly holding onto counter with a squat...will eventually dump the counter...but I am THAT out of shape with 11 weeks on the couch!). I worked up to the five miles, but still....it seemed more work than usual to get my legs to MOVE. Planning on a walk today ....nice and easy. Maybe bring my camera along and take a few shots just to keep me from being tempted to run. The weather has been incredible for us Great Lakes residents. From mid to upper 60s for DAYS...and low to mid 70s tomorrow and then the decline to back to reality!







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SEABREEZE67's Photo SEABREEZE67 Posts: 587
2/18/17 5:11 A

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Good Morning - been up for a few hours - it is now 4:50 am.
LOL - Long night.

READING: I just finished "The Fixer Upper." It was a decent book to listen to... predictable story line....on a scale of 1-10, I would give it a 6. Just started listening to a Jeffrey Archer book called "As the Crow Flies." This promises to be much better already.

More Focused: I am really trying to get a handle on my eating and am committed to counting calories for a couple weeks. I figured out how to use my phone to scan bar codes on food packages, so I do not have to look every item up. That is very helpful.

emoticon emoticon emoticon emoticon emoticon emoticon

Jean
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2/12/17 1:10 P

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Hi everyone.....

CATHERINE: Good to hear. Keep up the strong work!

LYNN: You seem to also be doing very good! Hurray...

AFM:
The same. Continuing with my same fairly consistent weekly routine. Adding some needed (additional) exercises for my foot issue today.

Jean
Bradenton, Florida


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2/10/17 4:15 P

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Glad to hear, Catherine! Keep up the great work!

I'm trying to be consistent on my shoulder exercises and hope to get that back to where I can return to swimming. Ain't aging grand?

Running going well....Slowly getting my strength back and endurance is coming along.... Slow...but see previous post. LOL

Lynn.... Image of some swans on a big river not far from us. Most swans are taken by "owners" and housed during the winter. Wild ones fly south. But here, a big group of them stayed! Never saw that before. We live in the Chicago area!







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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (350,758)
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2/9/17 2:04 P

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Hello Everyone,

Well, looks like the answer is -- one month. My trainer had me back at my "old" weights this morning and I could handle them. It was a little challenging, but OK. So, two months off, one month to get back. Could I have pushed it? Probably. Should I have? Hard to say.

Now to get my GI issues kicked to the curb. I have been gradually doing better there, too. I think, at least, that I finally have a handle on the source of the problem. Now to find the best way to deal with them.
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Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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Thanks for the tips, June...Interesting read. Need to re-read that book.

Marsha....Try not to be too disappointed and instead, be grateful you can run at all. I am guilty of that same disappointment but I do try and turn it around by asking myself why I am really in this. Do I really think anyone else will be impressed with my speed? Maybe. But even so, is it really worth it for that goal alone? Of course, who doesn't want to place in a race? I've tasted that a number of times and the older we get, the greater chance we have of getting there as our age group #s diminish. Just showing up can sometimes make you place. But the real goal for most of us is finding something fun to keep us active and fit. I love signing up for a race to give me a goal to keep me going. I LOVE training for that race. Sometimes, more so than the race itself. When I've been injured and out of it, I long to just be able to do it. So I try and remind myself that in the grand scheme of things, my time doesn't really matter. But like I say....I am guilty of the same disappointment.

That said....I feel your pain, CATHERINE. I had a horrible fall into winter experience from Nov 2016 through most of January 2017 with recurring viruses. I got caught in a vicious cycle of my immune system not being able to fully recover before getting another illness. Recurring viruses, as I discovered, is a problem with some people from time to time. Can happen to anyone in a given year and occasionally, some folks have this problem ever winter. Eleven weeks I was down and out with sinus infections that affected my head and chest with coughing, headaches, and terrible lethargy. In between, I had a horrible stomach virus that really knocked me out for a good ten days (weakness after one day of vomiting). Needless to say, I was a couch potato for the entire 11 weeks! I am now healthy, thank goodness! My energy is well restored!!! So I am back trying to regain my fitness as well and it is going so-so. I feel like I lost a lot of speed and endurance (last Sept., I was at 13 miles running! Now I"m pooped after 3!).

While running restoration has been my focus, swimming is another. After retiring a year and a half ago now (where did the time go?), I've fallen out of that 5 AM routine. Just cannot get up that early for Masters Swimming anymore. The group pretty much disbanded since I've left as they've been unable to find a coach for that terrible hour (the pay stinks too). So for a long time, I've not been in the water. My left deltoid muscle (shoulder/upper arm) has been barking at me for months from something I did. Trying to return to swimming on my own during later hours has been fruitless as it aggravates my shoulder. Working on building strength there. Our deductibles on our insurance is so sky high, I would have to pay full price on my own for a full round of physical therapy and just can't afford it. So trying to treat it on my own using exercises he gave me from a while back when I had a similar issue.

Well...sorry for the manifesto! LOL Wishing you all good health and running! Stay strong!

Lynn





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