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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (168,610)
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1/24/15 3:54 P

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Have a great time at your race, Monty!!

I was just out running and the temp was good, but heavens it was windy. I could feel it helping me down the street and resisting my up the street. I am an absolute mess, but so blessed I could run a little today.The psoriasis on feet is finally starting to improve. I have a swollen sore spot between 2 toes, but I was able to bandage it enough it didn't stop me today. I also have had a head cold for a week and am waiting for it to improve. And if that isn't enough, I wrenched my back this week. I found I had to modify my first step in changing from walk to run so that my back didn't complain, but then I okay.

I had hoped to start the Galloway 7 week 5K training aimed at breaking 29 minutes. I have Senior Games 5K 7 weeks from today. But today I was just glad to be able to run a little. Even if it's my slowest 5K ever, I'll be proud to run.

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


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1/24/15 8:31 A

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Good Morning, Everyone!
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I'm looking forward to the fun race this afternoon. It could be Florida chilly (low 60s/high 50s as the start is at 5:30pm but it's by the water. Gotta love a water view course!
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Yeah, my coach is training me to do the MCM Galloway style, we're just going to determine the ratio as we go! I'm feeling good & positive about it!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team
*Spark Florida - Dunedin
*SP Class of June 3-9, 2012

Upcoming Races:
Belleair Sunset 5K Belleair Beach 012415
Chilly Willy Duathlon Ft DeSoto 020115
Best Damn Race Challenge Safety Harbor 020715
Dunken Cupid 5K Palm Harbor 021415
Gasparilla Distance Classic Cactus Lime Challenge (0221-2215)


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,003
1/24/15 6:46 A

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Thanks for the link Sharon.... I have looked at these... what threw me off was the 4 day a week plan.... now I see it is a walk on the 4th day. I got it!!!!!

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 3,260
1/23/15 1:50 P

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A friend gave me a link for Galloway HM Training. I am not sure what book it came from. It really works great for me..


http://www.jeffgalloway.com/training/hal
f-marathon-training/

Sharon emoticon

Edited by: SUNSHINEYOURWAY at: 1/23/2015 (13:51)
Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

Upcoming Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon



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SEABREEZE65's Photo SEABREEZE65 Posts: 11,003
1/23/15 10:43 A

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emoticon Hey

MONTY: Thanks.... you are right.... still not participating in the Suncoast HM. I am cutting back on my long runs.... hoping my feet are happy. Have a great time this weekend at your 5K.

SHARON: What book is the 12 week 4 day program from?

BARBIE and DEE: Hi!!!

LYNN: Training is so difficult to manage when doing all tri sports.

*****

Plans....
I worked on my next training plan for a 10K in a couple months. I used all of Joe Friel's recommendations from his Fast After 50 book. He has 2 tests he wants done if you don't pay to have lab tests to determine aerobic capacity and lactate threshold. I will do these the end of next week.

He has 3 basic workouts for most every week.
*An aerobic capacity run which is the same as VO2max - these are short very fast intervals with equal time recovery - example 5x3min at AC pace with 3 min recovery.
*A lactate threshold run - these are longer fast intervals with about 1/4 time recovery - 3 x 20 min at LT pace with 5 min recovery.
*A steady state aerobic threshold run - these are 1-2 hour (or more) runs at a much lower heart rate than the other two (30 beats below LTHR).

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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1/23/15 8:50 A

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Good Morning, Everyone!
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Went to my Dunedin Run Club last night and did a 5K at a decent pace. Cooled down and stretched total legs. This morning I feel great. That's the sign that I'm doing things right. The need to run frequently is motivated by the fact that I don't want to lose my conditioning and endurance. Happy I've logged some good mileage this past ten days. It feels good!
So, I'm ready to do a fun Belleair Sunset 5K by the Gulf on Saturday evening!
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Edited by: MIRAGE727 at: 1/23/2015 (08:51)
Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team
*Spark Florida - Dunedin
*SP Class of June 3-9, 2012

Upcoming Races:
Belleair Sunset 5K Belleair Beach 012415
Chilly Willy Duathlon Ft DeSoto 020115
Best Damn Race Challenge Safety Harbor 020715
Dunken Cupid 5K Palm Harbor 021415
Gasparilla Distance Classic Cactus Lime Challenge (0221-2215)


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,925)
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1/23/15 8:38 A

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JEAN: Sorry to hear you are sick! Hope you feel better soon!

SHARON: I SOMEWHAT feel your pain.... My MIL is 91. She is basically, pretty healthy right now for her age, but still has many needs, mostly, emotionally, but physically and functionality-wise. We are both retiring at different points of this year....It would be nice to think that next winter we could spend a lot of time in the sunny south....and other times, travel, perhaps to Europe....but we can't take that much time away. We could make some temporary arrangements, but a loved one left behind does not make for a fun time when you know at any time they could turn and need you more! It's a tricky thing....My hear goes out to you. At least you have running and races as a nice outlet... Where do you get this 12 week HM plan from Jeff? I have a 16 week plan....from his books.

BARBIE: So nice to hear about 70 degree weather! We won't be seeing that for quite some time. LOVE LOVE those long, slow runs! That is my favorite part of training for a half marathon. Such a great time to be alone and enjoy your surroundings at a more leisure pace!

DEE: I think going through those "sluggish" times with running is normal. It's like a mini (or maxi) burn out, especially after a long training period like you just had with the marathon. Nothing wrong with shelling it for a while. I've done this myself and had done minimal runs here and there just to barely stay afloat. For whatever reason, it seems to eventually come back. I slacked off during the holiday season and a bit beyond. Now I signed up for a race to do in May and am in "pre-training" to get my mileage back up to 5 mile long weekend runs, which I'll hit this weekend and maintain for another week or two before starting the 16 week plan. Before you know it, you'll be signing up for (if you haven't already) a race you want to do and it'll spur you on! Hang in there! :)

Did a 3 miler yesterday... Mile One: HM pace to moderate Mile Two: Fartklets Mile Three: 5K/10K mix After that...about two hours later, did a computraining session with the bike. Normally, this is quite doable. But the workout on that last night was HARD! My legs were completely SPENT and are still recovering this AM. Not sore...just TIRED! It's kind of a good felling in a way.... So didn't do any swimming this AM and just taking the day off! Need to be rested for that 5 miler tomorrow, a 40 degree day on tap which is BALMY for us this time of year!

Have a wonderful Friday!

Lynn


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,570
1/22/15 4:27 P

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SB, sorry to hear you aren't doing well. I've had to cancel a number of races - it's irritating but it's best to take care of yourself.

Lynn, that fluid running is what I was attempting, but I can assure you I didn't look that smooth. LOL So I'm sure I was just water jogging.

I haven't been running - again. Last week dancing got in the way again - Wednesday through Sunday. And this week, the weather hasn't cooperated. Today doesn't look any better. Motivation is lagging as well. I'm hoping to get over this soon.

Sharon, good luck with training!

Edited by: IFDEEVARUNS2 at: 1/22/2015 (16:28)
Dee
Houston, TX

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

Rhythm & Blues Half 2/15/15
Jeff Galloway 13.5 12/12/15



BARBIE1967 Posts: 741
1/22/15 1:47 P

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Big hugs to the sick and injured. It has been sunshine and warm weather here all week, yesterday hit nearly 70 and I have been outside enjoying it. Yesterday did long, extra sloooow 9 miler it took me 2 hours but am having no discomfort today already did a 4 mile walk.

Edited by: BARBIE1967 at: 1/22/2015 (13:47)


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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 3,260
1/22/15 10:48 A

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Jean, Sending you Healing Thoughts and Karma your Way!

I was hoping to run My BDR Race in Safety Harbor in February. Another year I will have to defer. It is not easy getting away when caring for elder parent. I really want to go, so homesick and my son still lives there. His 25th Birthday and I will miss it. I certainly will miss my friends running it too... I have not been there now in 4 years..

Half Marathon Training started for me. Rock N Roll Raleigh April 12. So excited, I wanted to do last year but was sick during the Winter months. I am following Galloway's 12 week 4 day program. Works great with my schedule and I do modify due to weather.

Wishing all a Wonderful Day and Happy Trails!!

Sharon emoticon

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

Upcoming Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon



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1/22/15 10:01 A

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Hi JEAN!
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Hope you get over this mess fast! I'll bet you're signed up for the Suncoast Half at Lakewood Ranch! I love that area. If you can't do it, think about the First Watch Sarasota Half! I've been wanting to do that for 3 years now! Get well soon!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team
*Spark Florida - Dunedin
*SP Class of June 3-9, 2012

Upcoming Races:
Belleair Sunset 5K Belleair Beach 012415
Chilly Willy Duathlon Ft DeSoto 020115
Best Damn Race Challenge Safety Harbor 020715
Dunken Cupid 5K Palm Harbor 021415
Gasparilla Distance Classic Cactus Lime Challenge (0221-2215)


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,003
1/22/15 9:38 A

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Good Morning.... emoticon

HAPPYHOMEGIRL: Welcome to the Galloway team. Sounds like you are doing very good with your training. Have you posted your upcoming race on the race thread?

CATHERINE: Thanks for the idea... I will look for something today at the store.

Hi MIRAGE....MONTY

LYNN: You sound like you are doing very good... fluid running...another good activity!!!

****

Supposed to... but not running today...might go for a nice walk in the sunshine later though. As of today... still cancelling Sunday's HM. So strange... first time I have been sick in years.....I guess it happens....LOL.



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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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1/22/15 7:31 A

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JUNE: The Fluid Running is VERY similar to water jogging, and is, in a way. But unlike the way most would do water jogging, this has a different form. Here is a video of what it looks like under water. You'll notice that the woman is not moving anywhere. It must be performed in deep water so we are feathered to the lane divider with bungie cords. The movement is forward, from the hips and quads with a "drag, sweep, kick" motion. We go at various speeds when the trainer calls it out (60-70% jog / 80% Run / 90-100% Sprint). We also spend time doing some X country skiing and jumping jacks for that lateral movement.

www.fluidrunning.com/videos/

My land running is faster for sure....I am really amazed! It has helped my feet recover, though I may have overstretched my right achilles tendon as it's a tad sore after a stretch session on the stairs! Not too bad though.

Went to the Fluid Running class this AM at 5:30 only to be informed the pool is closed (rare event, so I can't complain). Over the night, somehow the drain was slightly ajar and they lost all but two inches of water! Thought about jumping on a treadmill since I was there, but as another gal from the class pointed out, we had our swimsuit under regular street clothes. No "womanly support" and an invite for chaffing! Hopefully, I can run outside after work today, but I do have a computraining class tonight as well, not that I haven't done both before on the same day.....just eats into a lot of time for other stuff.

SHARON.... Hang Ten, girl!

JUNE: hope you heal quickly and are back in the running!

JEAN: Missed seeing you on here. Stay well!!!! Baby time is always a BLAST! I can't believe she is ten months old already!!!!

Happy Trails!

Lynn

OH...P.S. I'm signed up for a spring half marathon (May 17). It's going to be a bit of a challenge getting the training in with my current schedule. It'll only confirm my decision to retire in June! So looking forward to that!!!!


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lynnkirchhoff.wordpress.com/


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1/22/15 7:18 A

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Good Morning, Y'all!
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Welcome HAPPYHOMEGIRL! This Team rocks!
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I'm feeling all of you who caught this cold bug. Seems like I've been dealing with injury & illness over the last two months. BUT I persevered and am on the comeback trail!
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So, after being reminded what can happen when you stop run training for illness & injury, I ran two miles at a decent training pace, cooled down properly, then stretched afterward!
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Last night, I went to North Pinellas Tribe in Tarpon Springs to run with friends I hadn't trained with in a while. I was surprised to find my run partner, Jen, there! We were so happy, we went out together and had the best reunion run!
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She had been busy as her son is a state ranked high school wrestler and supports him at tournaments. Her husband is a Triathlon Teammate and training partner of mine. They are also our besties!
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We went through our regular routine, insuring we cooled down properly, and stretched after! We're also running together tonight as she leads Dunedin Run Club!
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The good of all this is appreciating my weekly run routine! It only took me a week to get my body run conditioned again after a three week layoff!
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All the best to everyone through good and crazy times. As always, you all are a part of my success and I thank you for it!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team
*Spark Florida - Dunedin
*SP Class of June 3-9, 2012

Upcoming Races:
Belleair Sunset 5K Belleair Beach 012415
Chilly Willy Duathlon Ft DeSoto 020115
Best Damn Race Challenge Safety Harbor 020715
Dunken Cupid 5K Palm Harbor 021415
Gasparilla Distance Classic Cactus Lime Challenge (0221-2215)


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (229,017)
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1/21/15 2:09 P

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Welcome to the forum, HAPPYHOMEGIRL. "Reply" is the correct way to post :-)

You sound well prepared for your race. I'll bet you're looking forward to Florida!

That sounds like a nice track at your rec center. The one at my gym is 10 laps to the mile.
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It's great to have that option when it is really cold outside. For me in Texas, it's the place I run in the summer when it is 100 degrees outside.

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


HAPPYHOMEGIRL's Photo HAPPYHOMEGIRL Posts: 26
1/21/15 1:35 P

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I'm new to posting on a forum topic so just let me know if this is wrong. I didn't see a "post" or "comment", just a "reply".

I've been using Jeff Galloway since last April to start running and heading to my first Half next month. I joined this Forum awhile ago but just haven't "checked in" so I'm going to try to do that now. :)
My training has been going well, I got my 12 (actually 13.1) in a week ago, had half outside but got to cold so had to run the last half of it inside on the rec center track (5 times around is a mile-ugh). It felt good!
I feel confident! Will be trying to get my 14 miler in this Friday or Saturday but weather is a major factor in North Dakota! lol
Will be trying to follow this more and awesome to see everyone getting out there and enjoying their runs!!


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1/21/15 12:20 P

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Good morning, everyone.

Jean, I'm so glad to hear that you had a nice visit with your family and that your granddaughter is doing so well. I remember that she had a tough start to her life.

I'm sorry to hear about your cold. Have you ever tried one of the zinc cold therapies? My mother swears by them, so last month when I was dealing with my sinus infection, I decided to try one. I don't know whether or not it affected the duration of my problem, but it definitely helped ameliorate some of the symptoms, in particular my coated, scratchy throat.

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


SEABREEZE65's Photo SEABREEZE65 Posts: 11,003
1/21/15 9:04 A

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Wow...hectic life in my world...now getting back to normal.

I am on the verge of getting a cold and my immune system can't decide to go ahead and be sick or not. Had terrible sore throat for 2 days... and now just on the verge.....

We had company for 10 days (family from Montana). I enjoyed having some baby-holding time.... My daughter and son-in-law left last Thursday... son-in-law - some meetings for work... daughter to a conference in FL. So babysat for 4 days. Rosalind was such a good baby - she is almost 10 months old now. But she had a cold and all that time together... I guess the bug traveled to me. I was glad when mom came home... babies are very time-consuming.

I only got on my computer one time in those 10 days..... as Rosalind slept in my office... and when she was up I played with her or we were all on the go somewhere vacationy.

Before that.... well, I can't remember now....

I am supposed to run a HM on Sunday, but as of today... I know I do not have the energy or health to run 13 miles - even if I walked a lot of it. I will see how I feel by Sunday. Next race is a 10K in a couple months.

I am looking forward to designing a plan based on Friel's book for the next 10K.

****


Sorry I am not responding to everyone's posts this time.... hope all is well in your worlds.

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 3,260
1/20/15 3:25 P

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Just stopping by to say Hi! emoticon

It's been awhile and hope to go through this thread a little later to see how everyone is doing.. Been very busy since the Holiday's and trying to keep on track Fitness. Got to go but will be back..

Wishing all a Great Day!

Sharon emoticon

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

Upcoming Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon



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1/20/15 3:17 P

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Hello, everyone. Hope the week is going well for all!

June, it is interesting that you mention the hunter/gatherer history of the human species. The book "Thinner Next Year" talks about the implications of our evolutionary history a lot in arguing for the critical importance of a non-sedentary life style to our health and well being. Even though we humans haven't been hunter/gatherers for a while, from an evolutionary point of view, that recent change is a blink in the eye -- not enough to undo the way, physiologically, our bodies function. We're talking here about our hormonal system, our endocrine system, our physiological systems that control how we function physically, mentally, and emotionally. Our bodies evolved to interpret being sedentary as a sign that something is wrong and/or that we are under threat. Perhaps we are sick or injured, perhaps it is a time of famine or environmental conditions do not allow the normal gathering of food. If food is plentiful, the weather good, our health good, our enemies non threatening, we are out there "doing our thing." At least that's how we evolved. Ironically, according to this argument, the fact that we are getting plenty of calories does not override this physiological response. And what is this response? To go into conservation or survival mode, to shut down non essential systems, to conserve calories, to depress the mood to discourage us from dangerous activity . . . it is an interesting argument. Certainly there have been a lot of recent studies showing how physiologically damaging it is to be sedentary, even when we are living what appears to be a healthy life. More damaging that seems logical to our 20th century rational brain.

Catherine

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

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

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


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1/20/15 12:14 P

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Lynn running in an Arboretum sounds divine. The fluid running class, is that the same as water jogging? I have heard so many good things about it.

Catherine, it is interesting how in our modern life it is so easy to be sedentary. I have been aware I am far too sedentary, just being aware has lead to improvements but there is still room for more. In contrast, I went winter camping for the first time, tenting in the snow and snow shoeing for 2 days. I had only 3 sedentary hours each day on those 2 days. My system excludes sleep time and only counts the awake sedentary time. So it got me to thinking that in hunting-gathering days, one didn't really sit down. There are always small things to do, plus no tv or other screens or reading and probably not much music either. Not really a comparison that is very realistic for every day life, but interesting how camping and outdoors life doesn't have much sedentary time.

Marsha, I am wishing for your continual improvement.

Floydstime, way to go !! Your training is going great.

Trill, hope things continue to get better for you. Is your DH still running?

Seabreeze, I miss you. Hope you will be back before too long and you enjoy your off time.

I am still recovering post-op, and have been walking every day, this Thursday it will be 2 weeks and I will ease back into ST and running again. I have enjoyed the walking, especially with the dog finding different routes to the river behind my house.

Edited by: JUNEPA at: 1/20/2015 (12:18)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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1/19/15 8:55 A

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MARSHA.... So sorry to hear you are having some setbacks. I'm sure that is normal when recovering from such things. Seems like two steps forward, three steps back....But hang in there and be patient like you already are. You seem wise in listening to your body.

CATHERINE.... It is in the 30s here and we are all outside. LOL It'll be 40, actually, for the third day in a row which is well over normal for us. The extended forecast calls for 30s most of the time with a couple days in the upper 20s. I can handle a winter like that, no problem! Last year was totally off the chart ridiculous and actually drove some people out of here for fear that would become the new norm. There were predictions that this winter would be as bad if not worse than last year. Except for the beginning of Jan., with that deep freeze for a good week or so, it's been mostly very tolerable. I hope that is the trend for the rest of winter.

CINDY... I hate to see you not come on here because we are so motivating! What a bitter-sweet thing! That PF is so annoying!!!!! Hoping you get rid of it soon! Mine took two years but I was able to run on it with the taped feet most of the time without too much trouble. But sometimes, you just can't run on it.

I think the Fluid Running class has really been helping me! One thing they say is a strong advantage is that by running in the water they way they teach us, we are getting our legs massaged for a whole hour. This stimulates blood flow to the extremities and promotes healing to any injured areas. My feet are feeling better and better as each session goes by. Also, I've been able to run a little faster on land, surprisingly! Not a LOT faster, but noticeably so. My pace is a an 11 or just a tad over, where this past fall, It was more like 11:30, maybe 11:20. This is not full fledged, all out running....but the running steady at a moderate pace. I may have to sign up for a second session when this one runs out in mid February! It's not the most exciting thing, but when I get a bit bored with it, I start to think of all the positive things it does.

Swam this AM and was going to run with one of our swimmers after class, but I thought better of it. Morning temps were only 24, which is no big deal as I run in those temps fine. But with the warmer temps, the snow has been melting and then freezing at night into the AM. I don't need to risk a fall! So I told her I was waiting until noon to run today. She was fine with it b/c then she could run at the Arboretum near us where she is a member. We talked about membership and I'm seriously considering joining it. It's a HUGE arboretum and she said there are LOTS of runners and even cyclists all year long. They plow the roads nicely and cars are only allowed to drive 10 mph on the roads. The scenery is so beautiful, you hardly even notice 5 miles or 10 miles has gone by. I'm sold! Need to join. I'm also a photographer and there is plenty to photograph there. Someone I know that works there said they have clinics and events for photographers quite often..

Off to make a healthy shopping list, shop and then, head off for my run!

Take care and happy trails!

Lynn


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1/17/15 10:27 A

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Sad to report both feet worse today. Will try to cycle and strength train.

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


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1/16/15 10:39 A

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Catherine, Thanks for sharing your lower-intensity program. Welcome to Medicare within the month! I've been on it 7 months now and appreciate it, especially compared to the poor health insurance I had for the 3 years before. It and my supplement are paying 100% of my laser treatments that would be $380 each if I had to pay; just finished my 4th treatment and have 8-20 more to go depending on how I respond. Hope you don't need it, but it's still good to have!

Floyd, Impressive 10K training run!!

I danced a lot yesterday and thoroughly enjoyed it, but my left foot opened up again and is sore. I'm just going to have to be more patient. Even though the doc said I can run as tolerated, I really could not tolerate it today. I'm hoping to run tomorrow. We'll see. Did 2 good strength training workouts already this week.

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1/15/15 6:39 P

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Hello, everyone. Hope the week and the new year is going well for all.

The sun is finally out! And even though it was still chilly today, sunshine makes all the difference to me. We have been having cold and dreary weather for several weeks now, dreary in that a heavy overcast has hidden the sun most of the time and kept it dark and damp. Most recently the temps have been hanging out in the 30's, so I have stayed in. In past years, that would have meant staying relatively sedentary, but the VivoFit continues to motivate me to keep moving all day and so I am feeling pretty good. Yesterday I almost reached 30,000 steps.

I'm doing a lot of reading, too, but instead of sitting in a chair, I am walking in place while I read. And in case you are wondering if walking in place is really exercise, I can tell you that it leaves me surprisingly tired. At the end of the day, I can tell that I have exerted myself. I am sleeping well, and longer. I stayed up last night to finish a book and so only slept for about 7 hours. Not that long ago, that would have been enough to not feel tired the next day. But when I got back from ST, I fell asleep for another hour. I probably would have slept even longer but the phone woke me up.

I'm doing a little bit of running, but mostly walking and ST. I figure that one of these days I'll feel like running again, and when it feels right, I'll resume. But for now I'm enjoying this new mix. I've found myself starting to think about maybe adding 30 minutes of running a day at a low heart rate. Maybe next month. I turn 65 in approximately 30 days.

Another interesting thing I've noticed is that this more continual level of activity (even low level as it mostly is) has had a positive effect on my mood. It is supposed to warm up a bit for the next few days, into the 60's, and I am looking forward with anticipation to getting back out doors.
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Edited by: LIVE2RUN4LIFE at: 1/15/2015 (18:42)
Catherine

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

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

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


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1/15/15 12:59 P

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Ran a personal best yesterday in a training 10K run in 59:40 minutes. I started out just wanting to do a regular run and did my first mile in 10:36. Once I settled down, it was all ramping up to a finishing 8:59. Felt great afterward. I had been running the Galloway method of long and slow(er). I am beginning to think it's my shoes. I need a new pair.

Going for the half-marathon...if there is a road, run it. If there is a hill, run up it. If there is a finish line, cross it. Train...run...finish.


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1/15/15 11:32 A

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Will I'm trying a little running. Wont be here much. Since with the plantar fasciitis I don't have pain while running but do after it is really easy to be over eager. When I'm here I picture my self as a runner, and that seems to lead to bad choices.

Good luck everyone.

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


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1/13/15 2:55 P

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Floyd, Happy Training! Looks like some challenging plans.

Dee, Hope you get warm. I hate not being able to shake the cold to the bone feeling!

Tenniswhiz, The fluid running sounds awesome. Wish we had such a class here, not, although I bet chlorinated water is probably not what my feet need right now anyway.

AFM - Yesterday I did elliptical, stationary bike and strength machines. My left foot is feeling just about good enough to try a run; the right foot isn't quite there yet, but I'm hoping in a day or two will be there. I honestly know if this worst psoriasis outbreak of my life on my feet is related to the treatment or if it would have happened anyway. Tomorrow is another laser treatment, my third out of a minimum of 12. Despite the one really bad spot on my right foot, overall my feet are looking better, so I am hopeful!

I'm hoping to start Galloway 5K training aiming for Senior Games 5K on March 14th. We'll see.

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


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1/13/15 12:27 P

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Back in training again and shooting for the California International Marathon while running mid-races on the way:

1. 10-Mile Capitol City Classic
2. Wounded Warrior run
3. Maybe a half-marathon somewhere

Going for the half-marathon...if there is a road, run it. If there is a hill, run up it. If there is a finish line, cross it. Train...run...finish.


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1/13/15 9:03 A

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emoticon , SB!

Nothing much new here. I seem to be cold all the time, indoors and out. Sometimes low blood pressure can be a curse.

Hoping it's still light out when I get home so I can run. With the rainy weather, it can be a problem.

Dee
Houston, TX

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

Rhythm & Blues Half 2/15/15
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1/13/15 8:55 A

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emoticon BBL

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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1/13/15 8:41 A

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DEE.... I find this time of year a struggle to keep running....It's just so much more of an effort to get out there. Thirties is my ideal temp for running year round! LOL But it's what you are used to. Temps are all relative to your climate. I haven't seen 30s in a few weeks, but this weekend should be in the upper 30s to near 40! I need to get out.

I haven't ran in about 3 weeks on land, but did start my "Fluid Running" class on Sunday. It's all deep water running with a belt and a bungie cord you tie to the lane divider in the pool so you stay in one place. A certified instructor has you "fluid run" at different percentages of efforts as well as "jumping jacks" for lateral movement (more on that in a bit) and X Country Ski movements. It is TOUGH with the water resistance. We do not use a high knee when running in the water. A big no no with these instructors. The movement is, "drag, sweep, kick" with minimal knee lift (there's going to be some) so that it is mostly an outward sweep. The movement comes from the hips and the quads and focusing on keeping your abs tight. This engages your core BIG TIME! I actually SWEAT in this workout even though most of me is in the water (I'm a big sweater anyway). Halfway through the hour long workout, we break for no more than 2 min for water and we are right back at it! While I was in the water, I swam for an hour afterwards so I wouldn't have to get up at 4:35 AM the next morning. That was nice, but boy was I tired when I got home! I slept like a ROCK too!

CATHERINE: Wow...10 years is the average life of a fridge? Ours is 19 1/2 years old! We better start saving our loot! We have a Kenmore. As for the height of your fridge and having to make adjustments, that is interesting! We had that kitchen redo, as you may recall, from last summer. Our cabinet guy strongly suggested we get two new cabinets over our current fridge and then he'd paint that. He warned us that the new fridges are taller. We went to a store to check it out, measuring our old one. Sure enough...each and everyone was taller. So...we bought the new cabinets (just the two over the fridge) and were able to very closely match what we had (you'd really have to look hard to find a difference) so that when we do need a new fridge, we don't have to call someone back and paint. Lucky for us, our countertop installer saw the new cabinets and installed it for us for free! He had workers working on the counter and he was bored just standing around. Enjoy your new toy!

It's so cold out here, but not as cold as last week. After today, we start to get a warmup. So hoping tomorrow, after 3/1/2 weeks, I can try some land running, easy and light, and see how the top of my foot is. I'm getting to the point of needing to start on HM training and don't want to lose too much. I may have to reduce the mileage at the end (went up to 16 miles on the final long distance run) to fit it in for the early May HM. Or....if in the next few weeks I'm still having issues, even though it's not that bad, I may cancel that plan and keep it safe. Live and learn...I've learned the hard way.

Have a great day...

Lynn

OH....P.S. Check out this link to a spark blog on essential exercises for runners....Maybe you saw it on their home page. I thought the one about lateral movement to contrast our persistent forward movements was interesting. As mentioned about in the Fluid Running class, we do spend some time doing jumping jacks in the water which is an excellent lateral movement (more so in the water since no actual jump to break it up occurs). It actually feels GREAT doing those. But the land exercises suggested are excellent for runners if not doing already. Here is that link:
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1570


Edited by: TENISWHIZ at: 1/13/2015 (08:49)

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Saturday I did my first 'long' run of the year, and first in a month. All things considered, it went well. We were mostly focused on staying warm. The gloves eventually came off, then had to go right back on as it got colder. We're not accustomed to running when it's in the mid 30s. I know for some of you that's warm, but with the humidity and the winds, it was pretty brutal.

I'm struggling to get back into the mood to train, but I'm afraid if I don't do it, I'll stop. I'm not sure what's going on with me, but I'm fighting it.

Marsha, here's hoping you can find something to do that will be relatively pain-free during your treatment.

Dee
Houston, TX

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Rhythm & Blues Half 2/15/15
Jeff Galloway 13.5 12/12/15



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1/10/15 5:45 P

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June, Hope you recover from your procedure very soon.

It was too painful for elliptical today, but I was able to cycle, finding some fairly good spots on my feet for the pedals. It really hurt less on the bike than to walk. So I got in a little cardio today. Can't wait to be back to running regularly. At least 5 more weeks of treatment to go!

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


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Did you see the eliptical bike on Jeff's latest newsletter? I was intrigued, because I don't like that I have to sit and bump my spine biking, this is an awesome solution and more scenery-friendly than a gym machine. And then I saw the price. So, while I still like the idea, maybe I won't get it until I am a little older.

Your January process goals are interesting Catherine, I would like to think a way to have an activity goal that includes reduction and tracking of sedentary time and a good mix of active time in a day, but I haven't set a numbers goal yet. You are doing awesome

I had a D&C on Thursday so won't be running for at least a week, or hiking or strength training. I plan to walk a couple of hours every day. The procedure went well, hopefully at the check-up in 3 weeks the doctor will give me more good news, and hopefully I won't have extra uterine heavy bleeding or spotting any more.

Cheers for a great week-end.

Edited by: JUNEPA at: 1/10/2015 (17:36)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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1/9/15 3:08 P

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Thanks, Dee, for your support. Sorry you are having shin splints. Bummer.

I'm going to try elliptical tomorrow. My feet are just hurting too much to run, but if there isn't any pounding I may be able to get the cardio up for a good workout. I had my second laser treatment today. Still feeling hopeful that it will work.

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Marsha, sorry to hear you have pain with dancing. On the other hand, I think you were being a bit ambitious given the fact you're in treatment. There's no stopping you, I know.

RUNFREE4ME, there's a foot pod for the Garmin? Which Garmin does it work with?

AFM, having shin splint pain for the first time ever. I know I hadn't run in a month, but I didn't even have that when I started running!!!!! emoticon

Dee
Houston, TX

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

Rhythm & Blues Half 2/15/15
Jeff Galloway 13.5 12/12/15



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1/9/15 2:44 A

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Cold, windy and snowing. I went to the gym for my run (Thursday). I tried out the foot pod with my Garmin. It seemed to work pretty well but the mileage was a bit off from what the treadmill said. That doesn't surprise me though.

There will be days I don't know if I can do a marathon. There will be a lifetime of knowing that I have.


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Catherine, that 10 minutes an hour of activity sounds like it would be great to keep up the calorie burn. The gadget sounds like fun, too. Someday I might just have to break down and get one.

AFM - My feet are really bothering me right now. Danced with hubby this morning about 6 dances before I just couldn't dance again, changed shoes, and limped. Not sure if the problem is the disease or the treatment or both, but the laser treatments are not going to be instant cure. But then I knew that. They said 6-8 weeks, twice a week. So I think it will just take time. It may get worse before it gets better. We'll see. Hope to run again Saturday.

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Lynn, I'll look up taping. No one's said to stop running, and it only affected me once as in shooting pains up my calf. Most of the time it's just a pain in the foot. So maybe taping it will even reduce that.

Catherine, I know what you mean about hard work jogging in place. I've done it the last three days while watching TV in order to get some extra steps in. It's almost more exhausting than running.

Your refrigerator sounds great - I'll keep Samsung in mind when I have to replace mine. It's getting close to that 10 year mark so who knows!

Dee
Houston, TX

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

Rhythm & Blues Half 2/15/15
Jeff Galloway 13.5 12/12/15



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Hello, everyone. I hope the new year is off to a good start for all.

It has been a little hectic around here for the past week or so; I'm not sure where the time has gone. The new refrigerator was delivered late on Saturday. I really like it. I liked my old one, too, but this one is even better. Both are Samsung brand. Our old one was a side by side with water and ice in the door. I never used the water dispenser, but DH liked it. It was our first frig with an automatic ice maker, and I liked that, but the "in door" configuration stole interior space. So with the new one, I went with an "inside" ice maker. And we even got a water dispenser after all -- inside the frig on the side, which steals no space. The configuration of the new one is french doors on top with a freezer drawer below (that seems to be the rage these days and I can see why). The usable capacity is much greater, even though total capacity of both old and new units is pretty much the same. I actually have some empty shelves at the moment, but I'm sure that I will fix that.
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We did have to get our contractor to reconfigure the space where the frig goes in the kitchen. The hinges on this one make the unit just a little taller than the old one and there is a shelf above that was too low. We also had him install a vent in the back wall behind the compressor, per the recommendation of the repairman. On the other hand, he said the expected life of refrigerators these days is 10 years and that's how long the old one lasted, even without a vent. So hopefully this one will last at least as long.

I signed up for my medigap and prescriptions plans last Monday. I will go on Medicare next month. It took longer than expected because I had to do it over the phone using a service contracted by my former employer. I had to use them to ensure that I continued to have access to a health savings account that was put in place when I retired. It made me nervous not to be able to see all the forms, but I'm sure that it will be fine. I will have better coverage for about half the cost of the group plan I was on (through my former employer).

It is pretty cold here right now. Low 20's last night, staying below freezing until noon. We dodged a bullet with a faucet on my upstairs plant deck which we forgot about. Not only did it not get covered but it had a hose attached. Whoops. When I checked it this morning, the hose was clearly frozen and I couldn't remove it from the faucet. I called "our guy" and he brought his heater to work on it while I was at the gym. I talked to him when I got home and he told me that he got to it just before the faucet was totally frozen, but it was on its way. Had I not called him, we probably would have had a big problem, but all is well now. Whew!

So far, the Vivofit is having the effect I had hoped, i.e. getting me to pay more attention to my activity levels all day and to be more active overall. I've found that walking or jogging in place for 10 minutes at a time is surprisingly "hard" work. I feel it in my calves and hips and I have been nicely tired by the end of each day. Consequently I'm sleeping better (and more). Of course, I'm still doing longer walks and other exercise, but the being active for at least 10 minutes every hour is new for me. According to Garmin Connect, I've been burning between 1800 and 2000 calories every day. Wonder what it will be when I start running more.

I've set another book reading goal for 2015. Last year, I read 166 books. But I have set this year's goal to 120, roughly a book every 3 days, so as to balance the goal of increasing my activity level.
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Edited by: LIVE2RUN4LIFE at: 1/8/2015 (15:42)
Catherine

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

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

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


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MARSHA: I love reading how you are able, and enacting that blessed ability, to run in between your treatments. Yeah for you!!!! Looking forward to reading about your training and races. Very inspiring!

STACIE: I will look up the Orb. I'm an equipment freak (to a degree) and love trying new things. I do have a Franklin Ball for some foot exercises I do, and this small, hard ball with pointy things sticking out of it that DIGS into the bottom of your feet and I've had some success working with that when I had PF. My PT had me use a tennis ball on the Pirfirmoris and someone sent me exercises that use a Lacrosse ball. Interesting! Thanks for your info!

JEAN: Congrats on 85 miles in Dec. That is awesome!

CATHERINE: How are you liking your new refrigerator? I'd like to get a new one so it would match everything else I have which is newer and stainless steel. The fridge is white and basic. But, as long as it works, we are too cheap to replace it. :)

SHARON: Good luck starting on the upcoming HM training. I was hoping to get started in a few weeks....that's up in the air for now.

DEE: That PF stuff takes forever, doesn't it? Sorry to hear it's still bothering you. Is it mild, moderate or severe? I ran through it when I had it moderately by taping my feet. The taping REALLY helped. I was fed up waiting for it to heal and when I researched online, even JG had an article on such, most gave a thumbs up for mild to moderate PF and running with some kind of support like taping or other... Of course, all would say check with your doctor. Unfortunately, most docs are going to say no and I can't help wonder if it's a caution for their own sake to tell you that (malpractice prevention). In the end....you fill yourself with knowledge and do what you think is best. Hope this PF thing becomes a faded memory soon!

JUNE: Thanks for your info! I had never heard of Jones Fracture before. I did research it and seems unlikely that is what it is. The pain, which is from nonexistent to mild, is way at the top of my foot and almost near the bottom of the calf where it meets the foot. After reading several pages on the Jones Fracture, it didn't seem like that location would indicate that is what I had. Unless I get an MRI, who knows though. And they aren't going to rush me into that since it is so mild. I've been resting it for a couple of weeks with no running, but like Dee....it doesn't seem to be making a difference. I only notice it if I stand for long periods and certain movements and AFER running or walking for 3 miles or more. Even then, it's not too bad. ODD! I just was hoping to nip it in the bud before it got any worse.

Just activated my not-so-new FitBit. Like I said, I was in the market for something and then invited my son to go with me to pick something out. He offered his one year old FitBit as his GF bought him the latest model for Christmas (you know young people....they have to have the latest model all the time!). So he reset it and I set it up for myself this AM. It's not getting much of a workout yet. I've been a bum all morning on day two of no school due to the cold.

Speaking of cold.... UGH UGH and more UGH! Minus 30 windchill nights and mornings these past couple of days. Two days of no school due to the hazards of such. We are nuts for living around here! I want to knock some sense into my ancestors who stopped her and change my future! LOL! Well, we are a tough lot..... And I may go to the Y and get some steps in. This is ridiculous. Although, I do plan to go to Computraining tonight. Following that, a nutritionist is coming in and doing a talk about nutrition during endurance training and racing as well as all over nutrition.

STAY WARM!!!!!

Lynn


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Dee - our half is in Maui. No better place to start celebrating our 50th birthday year!

Barbie - running in the cold isn't bad as long as you dress for it. We'll run outside as long as temps and wind chills are above 0.

Hi June!

Go Marsha!!

Stacie

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


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Happy New Year. The kids returned to school today so it is time to kick it up a notch with HM trianing. March 7th Tuscaloosa Half Marathon.
Monday intervals at 2:1 for 30 minutes
Wednesday hills at a slow jog for 45 minutes. Was chilly at 39 degrees. You guys rock. I don't see how you make yourselves do the long runs outside in this weather.

Edited by: BARBIE1967 at: 1/7/2015 (13:21)


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Happy New Year, team.

Stacie, that is a vast change in conditions, training to race !!

Marsha, yay for progress.

Lynn, your foot that is sore on the top, it may be a mild Jones fracture. Look it up, tell me what you think. I think I have one on my left foot, it is sometimes achey but not a big problem, but not going away either, I have had it about 8 months now. I will mention it to my doctor next time I see him.

I am still toying with entering the Galloway inaugural races, I will have until March 1st to either enter a race or do a virtual race with GPS documentation (my garmin forerunner 305). There is an HM in Vancouver on Feb 7, a very pretty race along Jericho Beach and a 5k Feb 22 in Ft Langley, another scenic race along the river. There aren't many races this time of year, actually 3 more to choose from, but 2 out of 3 would require an overnight stay as they are further away. I haven't raced any of these races, I have never raced in February before. On March 7 I am entered in the 5k run leg of a sprint relay triathlon.

Edited by: JUNEPA at: 1/6/2015 (17:34)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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Where's your half, Stacie? I had to laugh at your dress rehearsal.

Marsha, you're unstoppable. Good luck with the treatments!

For the first time since I started running, I have no races scheduled. I wish I felt more motivated to do something about that.

Edited by: IFDEEVARUNS2 at: 1/6/2015 (16:30)
Dee
Houston, TX

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

Rhythm & Blues Half 2/15/15
Jeff Galloway 13.5 12/12/15



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I did a dress rehearsal for our upcoming half yesterday. It was about -20 or so wind chill outside while race temps will be 70-75. Jumped on the treadmill in my tank and shorts and ran 8 miles while watching the Hunger Games. No clothing issues, so that is good. Also checked the race website and there are water stops every mile. Have a feeling we will need those. We only have 1 1/2 days to acclimate. We keep joking that we may never return home!

Healing thoughts to those who need them!

Stacie

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


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I start my laser treatments tomorrow with the 2nd on Friday. Fingers crossed that I get a good response! Today I rode the stationary bike for 60 minutes. Not near as many calories burned as with running, but it is something, and I didn't stress my feet much.

We've been having 60-80 degree days, but it suppose to go down to 40-60 degrees. Don't know if I'll run with my Galloway group on Saturday or not. Kind of depends. I probably need a long run as soon as my feet can stand it. Did a HM on 12-6-14, so it has been a month. I need to get out Galloway's 5K training plan. If I remember right it is an 8 week program and I have Senior Games 5K on March 14th. Will do it the training if feet will let me. Probably will run it even if I don't get in all the training. We'll see.

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


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Lovely cold day yesterday. I finally got out for a run. Not only the first of the year, but the first in almost a month.
I'd hoped by resting the foot I'd get past the PF, but no such luck.

Dee
Houston, TX

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

Rhythm & Blues Half 2/15/15
Jeff Galloway 13.5 12/12/15



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Freezing cold today. I broke down and went to the gym instead of running outside. 3.6 miles.
This was the first time I ran indoors for months.

There will be days I don't know if I can do a marathon. There will be a lifetime of knowing that I have.


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Catherine, What an inspirational story! Thanks.

I rode my bike over 10 miles this morning on a beautiful but windy day. Could tell by my quads I was doing something different.

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


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Good morning and Happy New Year!

Marsha, I hope your treatments work quickly! Your comments brought back a memory from training for my first marathon five years ago with the local Galloway group. One of the runners in the group had Parkinson's disease. He said he was training to set an example for his kids. I blogged about him back on March 2, 2010. He was 69 years young at the time:

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=2948961


It is quite chilly in Austin this week and damp. At least it is not windy today. Temps stayed in the 30's yesterday but have climbed to 42 this morning!
emoticon
But as long as it isn't windy, it really isn't that bad so I will probably walk outside in a little while. I am enjoying these long walks in the neighborhood and exploring a lot of areas that are really off limits when I'm running (way too many steep hills). I have always liked to walk, almost as much as I like to run, so I do not feel deprived at all and am in fact enjoying the change of pace.

I have set process rather than performance goals this month. They are to 1) get a minimum of 60 minutes of aerobic exercise every day (walking counts); 2) keep my sedentary time to no more than 50% of the day and 3) log at least 15,000 steps every day. I am still doing some running as part of my walks, but I'm not tracking it. All in all, I feel that I am been much more active in the past two weeks, even though I am not currently training for (or signed up for) any races.

I'm sure that at some point I'll feel ready to start training again. But I'm not pushing it. It will happen when it happens.

Edited by: LIVE2RUN4LIFE at: 1/2/2015 (13:25)
Catherine

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

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

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


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Happy New Years!

Catherine, Glad for your new refrig. Enjoy.

Sunshine, I've lived in North Carolina (High Point) and in Florida (central), too, although I was not a runner in NC. I do prefer Florida, but some family members really liked visiting us in the summer in NC. Your 6 HM for the year sounds ambitious, but I'm betting you'll do it. Happy running!!

AFM - Got my stitches out today. I'll have 6-12 weeks of laser treatments twice a week on what is now confirmed as psoriasis, as the doctor thought. She expects total clearing of my hands and at least 50% clearing of my feet by the next time I see her which is 3 months. I can run even immediately after laser treatment. I'll know in May if I need brain surgery for a shunt to drain the water from my brain. I do feel like my reflexes and balance aren't what they used to be, so that I am less likely to be able to catch myself when I start to fall. Also, my hand and head tremors have become more noticeable. Running carefully and avoiding falls are very high priorities for my 2015 running. Speed, not so much. Enjoyment, fitness, weight management are top priorities for 2015. May just stick to local races and mostly those are 5Ks. Might do a 10K or two. Will decide if I want to do a HM this year soon. If I want to do Space Coast which is about the most popular race of my running group, I need to decide right away. Definitely want to be more consistent with strength training.

Wishing everyone happy runs!!

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


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1/2/15 11:46 A

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Wishing all a Happy New Year!

"One step at a time"


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Happy New Year!

I am getting ready to start my Half Marathon Training on Monday! I also will be doing a 12 week challenge with it that works out great.. It includes cardio, toning and strength training.

I only run three days a week now. Seems to work better for me than 5 days a week. The biggest thing for winter training will be learning to be flexible and probably run later around 11 am- 2 pm. In FL I was very early morning to avoid the heat.. Big difference now here in NC..

I have very fond memories of FL Races and this is the time of the season down there. I am signed up for Safety Harbor, Best Damn Race 10K. I hope there is a way I can get down there. Not so easy doing out of state races and caring for elder mother 24/7. I did sign up for Raleigh Rock N Roll April and Race 13.1 in June. I will do another Race 13.1 in September too. I really loved that race and it is 5 minutes from my house. Goal is to run 6 Half Marathons this year..

I see the calendar is filling up again. Wishing all those running races this week and weekend a Great Race!

Sharon emoticon

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

Upcoming Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon



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1/1/15 9:35 A

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emoticon emoticon

CATHERINE: Hurray for a new refrigerator!!!

***

Went to bed about 10 last night. I am just not much of a party girl, I guess.
Hope to have a very good first day of 2015 today!

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/31/14 1:00 P

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Happy New Year!

The refrigerator repairman came this morning. The diagnosis was a dead compressor. Given the age of the refrigerator (10 years) and the expense of the repair, it wasn't worth fixing. So we have purchased a new one, which will be delivered on Saturday.

Lynn mentioned things coming in threes. I hope that's not the case, but it does look like we are working on number 2! We had to replace the light in our attic just above the water heater. The handyman noticed a small leak around the fittings going into the heater. It appears to leak slightly only when we run the hot water and the tank refills. Not a big problem at the moment, but I'm sure that means we will be replacing it soon. It is also about 10 years old. It has a 12 year warranty so we probably get a small store credit.

It is very cold here right now, at least cold for us. Yesterday it was mid 40's and windy when I went for my walk. Today it is mid 30's and windy. I may opt for the treadmill. Maybe it will warm up a little this afternoon, but probably not much.

I hope that everyone is enjoying the holidays and I look forward to hearing from you all in the new year!
emoticon emoticon

Catherine

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

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

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


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12/31/14 12:10 P

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emoticon emoticon Happy New Year's Eve team!

MARSHA: Hurray for a good run in the rain!!! Have fun at the NYs eve party!

LYNN: Brrr!! and Have a good trip!

STACIE: Such an exciting race destination. Should be perfect running weather (well for me anyway).

AFM.....

Total Miles for December = 85.68 miles
Running mileage through December 31st = 861.07 miles
emoticon

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/31/14 10:28 A

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Good morning!

Lynn - I got a ball called the Orb and use it when my piriformis acts up. It gets deeper than anything else I've tried. My massage therapist just told me that to actually get the fascia to release, you have to exert pressure on the spot for 1+ minutes. I use the Orb for my IT band also.

Jean - your 12.5 miler has got me inspired! We're due to run 12 this weekend.

Catherine - I feel your refrigerator pain! Our water heater died yesterday.

Marsha - Yay for your run!

We have negative wind chills here today. Moving our long run from Sunday to Saturday as the temps are supposed to be quite a bit higher. We'll be in Madison visiting my son and dil, so we'll have a change of running scenery. Then just a couple of weeks until our half in Maui.

Have a wonderful new year everyone!

Stacie

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


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12/31/14 9:43 A

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Lynn, Hope the weather encourages you to run soon. Must be tough to have those low, low temps. Occasionally we are in the 30's, but usually get up to at least the 50's. This week our highs have been in the 60s, 70s, and 80s. So if it is cool in the morning, I have the option of waiting for it to warm up. Thanks for the support, too!!

AFM - My son in law is having oral surgery today and my hubby took him. I'm keeping the kids. Will get lot of activity, but probably no exercise as such. Y has limited hours today and I don't think we'll make it. As soon as my daughter gets here after work, I'll need to get ready for New Year's Eve party. Maybe I can run tomorrow. That'd be a good way to start the new year.

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


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12/31/14 7:25 A

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Congratulations, Marsha! That is awesome! It's always so nice when you return to running after a setback and it goes well!

JEAN: Great quote... I am guilty of using my age as an excuse for being slower than I'd like. Hopefully, that doesn't count since I run anyway. LOL! My personal mantra is this: I refuse to grow old gracefully! Ha, ha.... When you hit our age, the age group in races is quite small! Increases our podium chances, right? ;)

I was thinking of squeezing in a run this AM before we leave on our short trip....But it's 9 degrees with -1 windchill. I think NOT! Maybe I can get out tomorrow for a NYD run. We will be 2 1/2 hours south so a tad warmer!
emoticon

Happy New Year!
emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Lynn


Edited by: TENISWHIZ at: 12/31/2014 (07:25)

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Just ran/jog/walked 6.3 miles! WooHoo. I haven't run much since my Dec 6th HM. Only a couple runs since my foot skin biopsy 2 weeks ago. The outing made me feel like a runner again!

First time I ever started running by myself in the rain, but a light rain on a 70 degree day isn't bad at all. Only wished I had windshield wipers on the glasses. The brim on my cap helped a little. I ran pretty slow; fastest mile the last one at 11:38; most were 12 - 12:30. The asphalt wasn't slippery, but the road was filled with wet live oak leaves and tree debris from the storm, so I picked my steps carefully. Had the dog with me for 15 minutes and she is fun, but it takes some tugging when she gets distracted -- squirrels are the worst!

The biopsy site isn't even sore any more and I just have one spot on the left foot bothering me, so that was my most comfortable run in a while. I really only set out to do 3 miles, but it felt so good I went over 6! I'm so glad to be a runner. Even if I never enter another race, I want to run!!!

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


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12/30/14 12:14 P

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Hi team.....

Really enjoying Joe Friel's book.....

For those of you that are not 20 anymore....

from page 105....

"You aren't old until age becomes your excuse."

Don't you love it!!!!

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/30/14 9:05 A

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JEAN: Good for you! And cutting back should help. This is what I've done since my last half. I think it's really important to give the body time to recover. Even if there aren't injuries...it's a good preventative. In the latter case, you probably wouldn't need to cut back severely, but still cut back to prevent future injuries. I like the cycles of running.... Training for races then cutting back to maintain 10 miles a week or so....for several weeks....then back to training. Although lately, it's taken more like several months.

I actually came back on here to see what the name of that device CATHERINE was using again. I love reading your stats, CATHERINE! Very motivating. Especially this past week+ of too much sitting around and indulging with friends and family! I'm at the UGH! stage! But now my son told me I could have his Fitbit b/c his girlfriend bought him the latest model for Christmas. So maybe I'll try that for a while and see how it goes. My problem is I sit so much in a typical day. Six hours at a desk job....then at home, more sitting. I can swimbikerun until the cows come home, but I don't think it's enough compared to all the sitting I do in between. With retirement just six months away (yeah!), I want to improve my all around activity level.

KEEP POSTING THOSE STATS CATHERINE! You have no idea what an inspiration you are!

You as well, JEAN and CINDY! We have GREAT leaders on this team and I appreciate you ladies more than you know. Thank you for all you give to this site. Best of 2015 to you gals and to all you regulars here.

Now....off to take down the trees and other Christmas decor.... Hubby hates to see it go down, but we are off to see son #2 and his family for a few days. When we get back, we have to take down his mother's stuff on Saturday, so that doesn't leave us any time left. I don't want to spend the last day of my vacation taking down everything. So I plan to don an old pair of running shoes and run up and down the stairs with boxes and rapidly move around the house taking it all down...clean the house and set up my Fitbit with son #1.

If I'm not back beforehand, HAPPY NEW YEAR EVERYONE! I hope we all stay healthy and have some fun running adventures ahead!

Lynn


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12/29/14 8:06 P

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Jean, 12.5 miles is great!! Hoping we both resolve our feet issues soon!!

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


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12/29/14 1:15 P

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emoticon ... really, I am!!!

MARSHA: So glad you were able to run.....!!!

CATHERINE: Great job on the 27,000 steps.... I usually don't get that many unless it is a longer run day....

LYNN: You sound like you are doing so good! Hurray for that!!!

*****

Managed 12.5 miles at my long slow run pace today. One more long run and one race... then cutting way back on distance running. This foot issue has been going on way too long. I should have done something long ago....

Other than that....nothin' much.....

Will read this afternoon!!!

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/28/14 6:55 P

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Happy Middle of the Holidays...

Catherine...Sorry to hear your fridge is on the fritz. Of all times! We had an oven that went out on Thanksgiving, fortunately, AFTER the turkey was done, but not before a potato casserole (while the turkey was "setting") could be warmed up. Fortunately for us, we do have a Nesco oven and that is what we used. Got a new oven the next day and as luck would have it, while waiting for that delivery and installation, our overhead microwave went on the fritz! Had to have that replaced as well! Hopefully, you won't have any other issues (you know how things can happen in 3s!)....

Jean and Marsha.... Sure hope your feet feel better soon! I've been there more times than I care to admit. Currently still battling that top of the foot issue but have resumed running as usual. So far, it remains very mild. Hoping it stays that way...

Having right pirfirmoris issues again, so I've been using some stretching and strengthening moves from some pages someone forwarded to me from the CrossFit folks for hip issues. I did these stretches after cooling down some from my run. I cannot believe how tight my whole hip area is (probably was tight before that aggravated muscle, but when something is sore, your muscles naturally tighten up and this was very evident!). I took LONG stretches spending more time in that stretched position for extra tight areas. Can't believe how much better I feel!!!! Goes to show how stuff like this can sneak up on you which is why I should always be doing these stretches.

Four miles today in bright sun, but cold temps. Not super cold, but mid 30s with upper 20s windchill. Saw the forecast and about choked. Never fails when we turn that calendar to January how the weather really takes a nose dive! About 10 days from now, the high will be 17! Brrrr... We've bee so spoiled with 50+ degree weather in late December!

Enjoy the rest of your evening and catch up with you soon!

Lynn


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12/28/14 11:45 A

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Good morning, everyone.

Marsha, I hope your treatment produces fast results! I don't know which is worse, foot pain or back pain, but both affect almost all of our activities!

Jean, yes, the original Pace Gloves were great. At least they still make a version. They have stopped making the Road Gloves, which is disappointing to me. The Dash gloves are ok, but the sole is thicker because of the extra cushioning. They replaced the Road Gloves with a shoe that has a very thin sole, sort of like the Vibrams. I can wear them on short runs but not long ones. I keep thinking I should investigate other minimal options, but so far I'm making do with the Dash Gloves and have one pair of Road Gloves in reserve.

The refrigerator is still out of commission, but we are making do with the one in the garage. It is stuffed so full that it isn't easy to get to items, but at least it is holding temperature and all of our important food stuffs are OK. The repairman doesn't come until next Wednesday (New Year's eve). Since this refrigerator is about 10 years old, I'm prepared for them not to have parts in stock to fix it, i.e. it won't be functional on Wednesday. We did some refrigerator shopping on Friday to find out what our other options might be. I found one that I really like. It is on sale until the end of the year (i.e. Wednesday) and they have 20 in stock. So we will have to decide quickly if we want to repair this one or get a new one.

I felt great yesterday, the best I've felt in several weeks. I logged 27,000 steps and mixed a lot of running into my walks. I'm enjoying the unstructured shape that my workouts are currently taking. I've decided not to sign up for the Austin race in February. I'm going to continue working out for fun to build my base back up.
emoticon

Catherine

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

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

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


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12/28/14 11:28 A

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I ran today, WooHoo! Not totally pain-free, but tolerable. Just 20 minutes of run and 20 minutes of walk, but at least I'm moving. Tried to run yesterday, but the morning was hectic and by the time I was ready to run my feet were tired and hurting. So I got out early today. So glad to at least get to go a little bit. It's going to get better from here.

Jean, Enjoy your long run!

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


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12/28/14 7:44 A

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MARSHA: Your feet sound painful.... isn't it amazing how we take our feet for granted for so long and then really appreciate them when there is an issue.


***

Day off of exercise today.... longer run tomorrow....


Edited by: SEABREEZE65 at: 12/28/2014 (07:44)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/27/14 5:23 P

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Catherine, Hope your refrigerator is back in business. What a time for it to go out! I will always remember the Thanksgiving my microwave died and I had to remember how to cook without one.

Jean, That YMCA program sounds great. Hope the guy is as good as promised. Hope you'll review the Friel book after you've read it. Right now I just want to be able to run again, even if not fast.

I hoped to run today, but feet are hurting. The biopsy site isn't the problem any more, it's the diseased areas. Walked a mile and guess that's it for now. Will try some low impact aerobics after dinner. Friday I get the stitches out and will soon have my first laser treatment. Hope it works fast!

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


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12/27/14 9:03 A

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Good Morning!

Heading out soon to shop for fun with a Michigan friend that is visiting... then out to lunch.

I just got in the mail....
Fast After 50 by Joe Friel

Looking forward to reading.... although I am not sure how much running I will be doing. Still, I love all the up to date information.

Also, yesterday at the YMCA... I signed up for a program called 12 weeks to a new you. You have a personal trainer for 12 weeks at no cost. I asked who would be good at teaching me how to lift weights (rather than using the machines) and requested the guy recommended. It is total fitness training, but I really want to learn how to lift weights. I will start with 1 pound. LOL!!!! I don't know the first appt yet.... it is just an evaluation appt ... but looking forward to this.

****

Catherine: I actually have that pair of Merrel's from the link. They are good. The one's I REALLY like are the original ones... not Pace Glove II.

Hi to everyone.... hoping your day is emoticon



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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/25/14 3:02 P

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Happiest of holidays to you all!

Stacie

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


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12/25/14 9:09 A

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Wishing this great team a very MERRY CHRISTMAS!!!

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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/24/14 2:39 P

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Hello again. Well, my excitement for the holidays is discovering this morning that our refrigerator had stopped cooling.
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Fortunately, I started beans for dinner early and opened the freezer to get some ingredients out and thus noticed the problem before the food was thawed. But it was on its way! And fortunately, we do have a second (smaller) refrigerator out in the garage because the earliest service call I could schedule was for next Wednesday (yes, one week!) The place I usually use won't be taking calls until Monday. Maybe they can come a little sooner once they open after the holidays, but probably not.

We did manage to get all of the crucial food items into the garage frig and it is currently fairly cold outside, so a number of other items should be ok for a while out in the garage. Sigh.

Another "fortunately" is that we haven't done our grocery store run yet for the holidays, so we don't have a lot of extra food to deal with. That decides it for a turkey, however.

Might as well go for a walk.
emoticon

Edited by: LIVE2RUN4LIFE at: 12/24/2014 (14:43)
Catherine

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

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

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


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12/24/14 2:30 P

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Today my activity is cleaning and getting ready for the big cooking tomorrow. Cook BIG; eat moderate! Will be fun -- healthy and delicious!!

Wishing each of you who celebrate Christmas great joy. -Marsha

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


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12/24/14 9:43 A

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Jean, Zappos still carries Merrill Pace Gloves:

www.zappos.com/merrell-pace-glove-2-
bl
ack


Catherine

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

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

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


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12/24/14 8:01 A

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Good Morning....

I love all the stats Catherine!!!

I was doing that with my FitBit when I first got it......
It really does keep me moving....

****

I need to go back to the podiatrist and see if he can adjust the orthotics again.

****

I've always been the type of person that wants my body to take care of itself. Honestly my feet feel the best wearing my old Merrell (I think pace gloves) for walking. No orthotics.... no SuperFeet.... just my feet. I looked online and they do not make them anymore. Bummer.

****

HAPPY HOLIDAYS EVERYONE!!!
emoticon





Edited by: SEABREEZE65 at: 12/24/2014 (08:02)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/23/14 10:56 P

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Merry Christmas, everyone.

Marsha, I'm glad to hear that your feet are improving. I hope the laser treatments are very effective.

Jean, I'm so sorry to hear you that you are feeling so low. The holidays seem to be difficult for so many of us. I hope you rediscover your inner spark in the new year.

I haven't been running much in the recent weeks, but I am taking a long walk every day (about 90 minutes) and staying active. I do throw in some running during the walks, just when I feel like it. I find that I'm really enjoying the more laid back pace and less structure.

My activity numbers are improving every day. Yesterday was the best so far. I logged 23,221 "steps," which translated to 10.3 active miles. I burned 2044 calories (even though most of my activity was simply walking) and my 24 hour breakout was 37% sleeping, 36% sedentary, 25% active and 2% highly active.

Catherine

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

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

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


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12/23/14 4:17 P

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Jean, Thanks. Yes, my foot is healing.

I did Zumba and elliptical today at a pain level I could tolerate. I will be glad when my feet are good again, though.

I tried running yesterday and found that inside on the carpet wearing my good running shoes and socks I could run down the hall and back repeatedly on my toes without much pain. A mid-foot or heel strike, though, was more than I could tolerate. I did use some toe landings in Zumba today. Expect to be able to run in another week. Then we'll see how the laser treatments affect my running. I have some new cream for my feet, too. Hope it helps.

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


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12/23/14 1:18 P

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Hi Everyone!

I have been really down lately... not even enough energy to post much here.
Just bah-hum-bug and running doldrums.

Really, though, logically..... all is good......
No reason to be less that enthused about all of life.

I am a grinch....LOL
emoticon

HELLOOOOO: TATTOOREADERII

CATHERINE: I like the sedentary buzzer idea every 60 mintues!!!! Love all the information that you are sharing.

MARSHA: Sounds like your foot is healing.... that is very good.

HI LYNN and SHARON and STACIE and anyone I missed.....








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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/22/14 11:20 A

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Good Morning!

After struggling with various injuries since March, it was wonderful to run 10 miles yesterday. We really slowed it down, and I'm not a bit sore anywhere today. Yippee! Even though I've had to cut back the training miles a bit, I feel ready for our January 18th half. For me, strength training of my hips and glutes is a necessity for injury free running. It just took me awhile to figure that out and adhere to a plan.

Catherine - I ordered my fiancé a VivoFit for Christmas. I had been leaning towards a FitBit, but liked everything I read about the Vivo. Thinking I'll probably get myself one too.

Lynn - Good luck with your foot.

Tattoo: Enjoy Jeff's book. Lots of great information there!

Stacie

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


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12/21/14 9:56 A

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TATTOO: Welcome and best wishes on your marathon endeavors!

CATHERINE... Thanks for the info. Sometime in 2015, I need to pick up that or a similar device. I know I am quite inactive during the day with a desk job. The mental stress of that job finds me wanting to crash when I get home. My swimbikerun training only makes up for maybe what a normal adult might do in a day NOT exercising! It'll be interesting to see once I retire if it is better or worse! I LOVE feedback as well and also find that motivating (also have had step counters in the past).

Not a whole lot of running going on. 1. Like everyone, too much holiday prepping going on 2. That might be OK as it is giving my left foot a rest. Not sure what's going on there. I don't remember injuring it which makes me fear a stress fracture! It is on the top of my foot and really, is a very mild soreness which only occurs with certain movements. It does NOT hurt while I run. But it will be a little more sore when I stop and again, with certain movements. As long as it doesn't get worse, I am not going to the doctor. I already know what they would do and say. X ray it...nothing will show b/c X rays only rule out a major fracture which I already know I don't have (I'm convinced they do this just to protect themselves!). Then, he'll say, "Stress fractures and tendonitis do not show up on X rays and are treated the same. Rest it...no running....yadda, yadda, yadda. I know this b/c I've been here numerous times and it's the same story. Our insurance benefits are not what it used to be...horrendous declining benefits.... Makes one wonder if doing such things as running is worth the risk! Disgusting! Anyway....thank heaven for JG's run/walk/run.... If I was a nothing but "run", I'm sure it'd be worse!

I have to shape up and get off this medicine too (for the GERD). The more I read about it, the more I realize I need to get off of it. I have Osteopenia (different than Osteoporosis...it is the stage just before that, but one can hang out in this borderline area for years). Many of the drugs that treat GERD block absorption of nutrients and calcium is one of them. The doc, knowing this, put me on the lower dose, but still..... I've heard from a friend who went on this, and researched this as well, that orange peel extract every other day for 20 days eliminated his problems. So far, everything I've read has been positive. Once I'm back on track (holiday foods are not helping here), I am seriously considering it. Will check with the doc....and see what she thinks. Many of the articles I read were from doctors.

Happy Holidays to everyone!

Lynn

Edited by: TENISWHIZ at: 12/21/2014 (09:57)

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12/20/14 5:10 P

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Well I got my copy of the Jeff Galloway Marathon Training book. It's hopefully going to be a good read for over Christmas. I've got a training plan sort of worked out with an online site but I do need the help in regards to nutrition and such

To be rich is not to count what is in your bank account, but what is in your heart.

Walk to Rivendell

123 Day Seven. Reach dike and hedge. Former boundary of Cardolan, part of the North Kingdom of Arnor.


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12/20/14 4:32 P

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Hello, everyone. I hope you are all having a good weekend.

I'm having fun with my new "toy." I will probably write a blog about it in a few days. I'm still learning :-)

But one very useful advantage I've discovered from getting the VivoFit rather than the Fitbit is that it syncs with Garmin Connect. That means that data from my Forerunner is merged with the data from the VivoFit, which gives an a better overall picture when workouts are a part of the picture. Today when I took my walk I wore both the Forerunner and the Vivofit.
emoticon
As I mentioned, my principle objective in using this tracker is for the motivation I think it will provide. I respond very well to this sort of feedback. Not everyone does. I recently read about a study (reported in the New York Times) that was testing whether or not the trackers did motivate people. According to this study, there were three distinct groups of people among study participants.

About 10 percent were “quantified selfers” with an affinity for this kind of feedback; just by looking at the numbers, they are motivated to be more active. That is definitely me.

An additional 20 percent to 30 percent need some encouragement in addition to tracker data to effectively change their behavior. I think the "sedentary alert" in my tracker is an attempt to provide this sort of encouragement. Garmin Connect also gives out "badges" recording achievements and other things like this. Sort of like Sparkpeople.

But most of the subjects observed in the study didn’t understand the data and needed help making sense of it. For them, social motivation from a friend or joining a team or workplace challenge may be more effective. Garmin Connect offers the ability to connect and interact with other users on the site, to join challenges, etc. to add social motivation (again sort of like Sparkpeople).

But I doubt that I will do anything more than monitor my own activities. The badges are cute, but I don't need them. The feedback is enough for me.

I'll be monitoring for a while to figure out what sort of goals I should set myself. I'm pretty sure that one of them will be to keep my sedentary percentage below some threshold.

My 24 hours yesterday broke down to 39% Sleeping, 40% Sedentary, 17% Active and 4% Highly Active. The tracker gave me credit for 17,583 steps. So far today, the breakdown is 45% Sleeping (will go down with the additional hours in the day), 35% Sedentary, 13% Active, 6% Highly Active. I've logged 13,095 steps so far.

By the way, total calories is also estimated (base metabolism + activity). The totals look reasonable to me. Very interesting.

On a related tangent, here are two more very interesting articles from the NYTimes.

First "How Exercise Changes our DNA"

well.blogs.nytimes.com/2014/12/17/ho
w-
exercise-changes-our-dna/


and second, "Belly Fat Tied to Sudden Cardiac Death"

well.blogs.nytimes.com/2014/12/17/be
ll
y-fat-tied-to-sudden-cardiac-death/


Visceral (internal) fat is dangerous and otherwise thin people can still have it. That's why strength training is so important.

Oops, got to get moving. My tracker is telling me I've been sitting too long.
emoticon emoticon

Edited by: LIVE2RUN4LIFE at: 12/20/2014 (16:41)
Catherine

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

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

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


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I am sore and really know I did that strength training yesterday. My sense is that other people do not get as sore as I do, but how could I really know? I intend to keep it up nevertheless.

I tried running a few steps today and decided not to. Still have a little more bleeding than a bandaid will hold. I did 60 minutes of Leslie Sansone-type Walk Away the Pounds moves. I do have some pain, but think it is worth it. (Doctor told me to exercise as tolerated and it won't do permanent damage.) I could do those moves and watch girls' basketball. But the weather is gorgeous and think I'll at least walk to the end of the road and back before my grandkids come to spend the night.

June, Good going on meeting your training goals! Many in my running group are turning in the results of the 2 half marathons I ran this season as the virtual Galloway race. I decided I don't need another medal. For some it is definitely worth it. Depends on your perspective and goals. Destination HM sound wonderful. If my hubby was at all interested in running or even supporting me run I'd do some. But he's not, so vacations will go to places we both want to go. I did have a friend who ran a Colorado HM after training in Florida. She said next time she would go at least 2 weeks early to get used to the altitude. I'm sure there would be extra challenges of running in climates and conditions you aren't used to. My niece has signed up for 2 trail runs in Tucson AZ where her mom lives. Hope she can avoid the cactus. We have sand and heat (although not as dry) here for her to train in.

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


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