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7/29/14 11:12 A

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

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


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,180
7/29/14 10:57 A

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

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


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

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

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




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


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


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WILEE323's Photo WILEE323 Posts: 680
7/29/14 9:00 A

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

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

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

Have a fantastic day!

Stacie

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


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,913
7/29/14 8:34 A

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

Dee
Houston, TX

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


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



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7/28/14 6:34 P

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

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

Catherine

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

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

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


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (149,896)
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7/28/14 5:40 P

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

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


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7/28/14 2:27 P

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


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


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7/28/14 12:12 P

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

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

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

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

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

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

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

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


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SEABREEZE64's Photo SEABREEZE64 Posts: 10,576
7/28/14 10:56 A

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emoticon

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

CINDY: What does a "City Year" entail?

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

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

MARSHA: You are doing so great!!!

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

Hi to everyone else too!!

*****

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

*****

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

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

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





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

"I am still learning." Michelangelo




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7/28/14 10:13 A

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

Catherine

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

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

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


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,913
7/28/14 8:31 A

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

Dee
Houston, TX

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


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



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MIRAGE727's Photo MIRAGE727 SparkPoints: (170,045)
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7/28/14 7:57 A

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Outstanding effort, Catherine! This 26.2 tested your adaptability and you responded with Aces! No matter what, we come to realize every race is different. When we embrace that, we can measure success not by speed but by effort! What you did to achieve your goal is most inspiring!
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Monty, Team Leader
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*SparkPeople's Official 5K Your Way Running Program

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TRILLIUM22's Photo TRILLIUM22 Posts: 7,180
7/28/14 7:18 A

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

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


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


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (149,896)
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7/28/14 6:54 A

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

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

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


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7/28/14 12:58 A

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

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

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

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

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

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

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

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


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,913
7/27/14 7:30 P

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LOL, always a good sign!

Dee
Houston, TX

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


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



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TRILLIUM22's Photo TRILLIUM22 Posts: 7,180
7/27/14 7:18 P

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Dee, I looked Catherine up. She finished and did not leave her chip behind in the hotel room.

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


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


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,913
7/27/14 6:14 P

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


Dee
Houston, TX

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


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



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7/27/14 9:15 A

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

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

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


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,180
7/27/14 7:15 A

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


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

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


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


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SWEDE_SU's Photo SWEDE_SU SparkPoints: (51,086)
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7/27/14 6:02 A

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

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

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

have a great sunday and good luck to racers!

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

susan
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TENISWHIZ's Photo TENISWHIZ SparkPoints: (35,648)
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7/26/14 9:47 P

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

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

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

Lynn


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7/26/14 4:52 P

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

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

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

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

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

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

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


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,180
7/26/14 4:27 P

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Catherine, enjoy that marathon!

AFM. 8 miles this morning with my husband and dog

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


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


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7/26/14 3:37 P

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



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7/26/14 3:36 P

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

Congrats, MARSHA, on your race! Awesome time!

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

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

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

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


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7/26/14 2:02 P

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

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

I ran a couple of miles this morning to test out some intervals. I will be starting with :30/:40 tomorrow.
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Edited by: LIVE2RUN4LIFE at: 7/26/2014 (14:03)
Catherine

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

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

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


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7/26/14 1:27 P

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

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

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

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

Dee
Houston, TX

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


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New York City Marathon 11/2/14
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7/26/14 11:22 A

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

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

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

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

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

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

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


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7/26/14 10:51 A

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

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

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

QUESTION:......

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


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Have a great day, Catherine!

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

Dee
Houston, TX

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


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New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
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7/26/14 12:51 A

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

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

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

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

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


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7/25/14 2:38 P

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

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

Going for the half-marathon


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7/25/14 10:36 A

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

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

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

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

Happy Trails Everyone!

Lynn




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7/25/14 9:27 A

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

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

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

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

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

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7/25/14 8:33 A

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Congrats, Ann!

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

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

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

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



Dee
Houston, TX

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


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



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7/24/14 10:02 P

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

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

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

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

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

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


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7/24/14 7:19 P

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Very exciting, Ann, about the grandchild!!

Lynn, good running!!

Last eve I ran 4 miles in my neighborhood. After warm up, I tried 1:15 run/:30 walk ratio. I was trying to hit a 10:30ish pace (10:36 per MM) half marathon prediction. I was at 10:03. Program Director told me to try again 2:30/1:00 and shorter equivalents after a 6 mile run when I'm a bit tired. Will do. I did run the hill 3 times, too.

Feel pretty good about my 5K for Saturday morning. I hope to beat my time in the first 2 races. Last one was 29:21 gun time/29:03 chip time. As long as I'm a second faster, I'll be happy. But even if not, I'll live. That would not be a PR any way, but I think it's too hot to PR.

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7/24/14 6:25 P

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CONGRATULATIONS ANN ON BECOMING A GRANDMA! Our one and only granddaughter turned 2 last month. We have LOVED EVERY MINUTE of this grandparent thing! We are loaded with boys on both sides of the family. So having a granddaughter was extra fun. Although my pocket book it taking a beating. I can't control myself around cute girl clothes. But I sure do notice the nice boy stuff they have too! Who knows....maybe a grandson next time around. Either way....they are SO fun!!!

Did a 4 mile mix it up kind of run. Mile 1: mod-pace on a 40/20 run/walk (11:35 pace) Mile 2: Mod-pace run with no walk breaks. (10:40 pace) Mile 3: Fartklets (12:20 pace) Mile 4: easy run on 4o/20 run/walk. (12:30 pace)

Weather was AWESOME this morning at 58-60 degrees with full sun, mild breeze.

Enjoy your evening...

Lynn


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7/24/14 1:26 P

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Hi All!

My ankle was a little dinged up so took a rest day on Monday and went to the Rec Center track on Tuesday. Not sure how far I went but 60 minutes at a moderate effort. Ankle is a little sore today (Thurs) but think I may try 3 miles tonight with compression socks.. It is too gorgeous not to run...about 73 with low humidity.

More good news. My middle daughter is pregnant...(just pregnant - 7 weeks) and this will be my first grandbaby. So excited for them...though they live in Colorado and us in OH....

Hi to all.... wonderful posts....still have auditors in so very busy at work

Ann

Upcoming Races:

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


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Ran track lightning then tm. Made it nine 400s. Using smart phone to post this comment. A bit slow. 5K Saturday. Happy running!

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Ran two mile warm up to the park to get together with my running group yesterday afternoon. Ran another 2.3 miles with the group at an average 9:30 pace. Did strength and stretching. Then ran back home somewhat tired after a total 6.3 miles. Ran 3.4 this morning. Feel good. Previous mileage buildup helped. It's going to be good training for the October half-marathon - shooting for a sub 2:00 hour finish.

Going for the half-marathon


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7/23/14 8:33 A

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Hey all, Its been an incredibly hectic summer. Ran 6.5 miles yesterday trying for hills from my house. I'm going to do a spin class today

Dee, 2 hours aqua jogging sounds tough.

Looks quite possible that my oldest is going to do City Year in San Antonio starting in about 2 weeks. This is kind of a last minute thing and I hope it is a good choice for her.

Edited by: TRILLIUM22 at: 7/23/2014 (08:33)
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7/23/14 8:19 A

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DEE: Wish I could join you! Do you have a friend nearby that would be willing to do it with you? That would make it more fun. You can purchase a waterproof music device designed for swimmers. They used to be pricy but as the competition has become more crowded, you can find some at more reasonable prices. Sometimes, I go ahead and splurge on such things if it motivates me or helps me to do something. I figure it is well worth the cost.

So beautiful outside today! Very cool compared to yesterday's 90+ heat with outlandish humidity! I think the heat index was 105. Some of you southern belles probably think that's nothing, but we aren't used to that heat this year. It's been cooler to normal temps and a lot of rain this year.

Taking one extra day off of running and then will do an easy run tomorrow. My right achilles has been barking at me. It's mild, but it's there and tight. Stretching really helps calm it down. I run pain free but once I cool down, it tightens up on me. So far, it's very manageable and I hope to keep it that way. Always something. I blame this on running in shoes that should have been replaces a couple of months ago. So far, the new shoes feel great! Yeah...No returns!

Have a great day!

Lynn

Edited by: TENISWHIZ at: 7/23/2014 (08:20)

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7/22/14 2:19 P

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Well, the longest pool run I've managed is 40 minutes. I'm working up to 2 hours, or so I'm told. I'm glad he said 'work up to' because it sure is boring. Yesterday the lifeguards had some music playing so it was a bit better. But then they started rough-housing in 'my' end of the pool so I left.

Tomorrow I'm thinking yoga followed by more bobbing. Today I have my dance class, so I'll teach and then play music for others to dance. Sigh. But the knee is better today. Almost pain-free.

Clams - yes, I need to add those too. Plus we'll see what else he assigns tomorrow.

Dee
Houston, TX

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


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



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7/22/14 1:00 P

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SEABREEZE64: I am getting a second BA, this time in English Ed (9-12), and a cert for ESL. My current summer class is Adolescent Human Development and Educational Psychology. It could be interesting if our prof were disposed to teach the content rather than discuss conspiracy theories and his current research. Sigh.

Edited by: XANA97 at: 7/22/2014 (13:01)
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DEE: Those are great exercises. Just read about the squats having the biggest bang for your buck. That is on my list of exercises. For now, doing it against the wall with a Swiss ball. Another great hip exercise is the Clam. I, too, have weak hips and it's from sitting all day at my job.

HOT HOT HOT today! Into the 90s for today, so I ran yesterday to avoid even this AM's air quality warnings. Tis the season. It will cool off by tomorrow.

Have a great day and stay cool!

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7/22/14 11:29 A

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emoticon

SMART PHONES: I have yet to make the transition..... maybe one of these years. One certainly can do A LOT with them.

MARSHA: We have actually been to Winter Park before. Not far from Denver and our son has lived near Denver for about 15 years. When we reserved this timeshare he was still there,but said he might be moving. Well, he is not in Denver..., so DH and I will enjoy the mountains by ourselves.

SHARON: What class are you taking? What are you studying?

SOPHINEZ: Do you mean I might not be the CENTER of the universe? LOL

DEE: Glad you knee feels better. How did the long pool run go?

****

AFM....

Can't wait to hold the baby!!!!!
Oh and see the baby's parents too.

Ran outside today instead of on the treadmill.





Edited by: SEABREEZE64 at: 7/22/2014 (11:29)
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7/21/14 9:39 P

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Greetings all. Today was filled with rain and thunderstorms. That is normally a good thing, but I didn't get my run in before it all started. #fail. I also realized that I am more behind that I realized in my school work. The problem is that I really dislike my class, and my professor, although a seemingly nice guy, cannot teach a lick. Bless his heart. I have used this as an excuse to avoid my syllabus, and it's going to bite me in the bum if I don't get myself in gear. I was able to stay at the low end of my calorie range, so yay for that. Praying for a better tomorrow.

Sharon

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Thanks, Sharon. Appreciate the info. My daughter (their mom - 33 years old) would have probably known, but not for certain. Life with teenagers must have lots of different challenges than when I had one!

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7/21/14 1:22 P

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"The whole theory of the universe is directed unerringly to one single individual...namely to YOU!"

Walt Whitman



"First say to yourself what you would be; and then do what you have to do."
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7/21/14 8:57 A

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MARSHA & SEABREESE64:

Let me say that the movie Chef is NOT, NOT for young children. It is rated R for foul language, deservedly so. My children are young teenagers and they love good food. They also know how to hear vulgarities without repeating them (at least not within earshot). We all really enjoyed the flick.

Sharon

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Yes, the PT was a referral from my orthopedist. He got it right this time!

I continue to have some residual pain in the knee, but each day it seems to be less. I'm not to even walk until I've been pain-free for a week, so I'm still a long way from getting back to training. But I'm still hopeful.

Dee
Houston, TX

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


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



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June, Love your long term goal of staying in it. Hope the easing back into running goes well. Sounds like a good plan.

Sharon, Thanks for sharing the movie recommendation. How old are your kids?Think my 3 and 7 year old grandkids would like it? Fun dance class sounds great; hubby and I really enjoy dancing, too. Best wishes getting motivated to do what you need to do.

Seabreeze, Taking pictures while running or walking is definitely interesting to me. We run so many pretty places. Until two weeks ago the only camera I had was too big and heavy to run with, but now I have my smart phone, a Samsung 4G Mini. Hope to get some good pictures. Gee, I honestly had not thought about deleting them. I've got to learn how!! Hope you get your doe and fawns just like you want.

Seabreeze, Enjoy Winter Park. I skiied there back in the '70s. Never been there in summer, but I bet it is gorgeous.

I'm planning to run the track workout at the high school this eve. My Galloway 5k training plan calls for nine 400 repeats. If the track workout is less, I'll go finish at the Y on the treadmill. There may be a few intervals that are longer or shorter than the 400, but I think I'll benefit from the coaching and the camaraderie. Several of my Galloway runner friends said they'd come tonight, so I am hoping to have someone else going around my pace. We'll see.


Edited by: SLENDERELLA61 at: 7/21/2014 (08:09)
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emoticon

MARSHA: I knew there was a reason I have never done splits!!!! Sounded painful.

JUNEPA: Sorry to hear you have been sick. Hope you feel a lot better. The FitBit just stopped working. No display at all. I went through all the reset directions, but nothing. FitBit just sent a new one.

SHARON: Glad to hear there is a decent movie out there. Every time DH and I think it would be nice to go to the show, we look at what is playing, and then decide not to go.

****

AFM....
Will go for a 45 minute walk this morning. Carry my camera - last couple of walks I have deleted all photos as they were not very good. Will see what I see today. The last 2 running days I've seen a doe with 2 fawns. I would like a nature looking shot of them if they are out. I discard all shots with house reflections in the ponds and try to always take shots that have a natural background. Doesn't always work though.

Will start packing and getting organized today for our trip. Leaving Wednesday. Spend a week with our DD and her family. Then we were going to spend a week near Denver in a town called Winter Park. Should have ample hiking opportunities.

Have a fantastic day everyone!

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

"I am still learning." Michelangelo




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7/20/14 4:09 P

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Hello folks. Yesterday I took my kids to see the movie Chef starring Jon Favreau. It was so funny. My kids and I really enjoyed it. The food shown was perfect (Sigh). The reason that you save your workout calories. Today I am on track for my food goals and I took a fun dance class and later I'll get a long walk in the evening. I really need to do the reading assignments for a class that I'm taking, but I'm not terribly motivated. It will have to get done, nevertheless, as I'm up against a deadline this week.

@Marsha - I love your dedication to your run, working through whatever challenges come your way.

Sharon

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Dee, the right PT at the right time makes a huge difference. Best wishes for improvement!!

Ann congrats to your daughter !!

Seabreeze, what happened to your fitbit?

Marsha, way to go with your training. And also coping with other life happenings.


AFM I was sick from Thursday to Saturday so missed a few runs and STs, I will start easy again on Monday. That's life, its not perfect, deal with the day-to-day stuff, have a longer-range goal and stay in game, don't worry, be happy.


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


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Dee, That sounds great that your physical therapist could identify your issue and give you a program with strong hope for improvement. Did you have a referral from your doctor?

I would love to find a PT to look at my left glute. It's not terrible, but clearly there is something not right. When I was 19 years old I foolishly did a split without warming up and tore a muscle off the bone. I wasn't allowed to walk for 2 weeks and then used a cane for a whole summer. I wonder if this glute issue isn't a remnant from that injury. So I don't know if 45 years later anything could be done, but I'd like to find out.

Today is an easy day after yesterday's group run. I raked the yard for over half hour this morning. Even with 2 pair of gloves on I got a blister. Oh, well, it will heal. Overall, the psoriasis on my hands is better than it has been in 3 years. The psoriasis on my feet still requires bandaids and neosporin or liquid bandage from time to time, but has never kept me from a run. Love those endorphins!!

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


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7/19/14 1:30 P

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Hi Team....

MONTY: So funny......

XANA97: I just LOVED your line....."actually running at all was pretty darn magic." Good job staying in calorie range.

STACIE: Hurray for no more prednisone.

ANN: I have forgotten.... is this your first marathon? Congratulations for your daughter's engagement.

RUTHIET_456: There are some marathons with a 7 hour time limit and probably some with 8. I'd need a lot of time at my walking speed.

DEE: The PT's diagnosis sounds like something you can work with. Hurray for that!

Hello to everyone else too!!!

****

AFM....

I've been walking.... biking.... running....

Getting my FITBIT replacement soon.



Edited by: SEABREEZE64 at: 7/19/2014 (13:31)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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Sharon, Our long run schedules must be close. We did 5 miles today in a hilly neighborhood. My next HM is Nov 8th. Yours?

Think I talked several people from our Galloway group to join the track workout on Monday eves. Would be good to have some other runners about my pace.

I did 2 strength training sessions last week and am committing to be more consistent with ST this season. The year before I started running (2010) I was very faithful to ST, 3x per week, and dramatically increased (like doubled) the weights I was lifting. One of my frustrations was I never found a convenient accurate way to measure body fat. The stupid machine at the Y said I had more fat when I knew I was stronger. Also, sometimes I was too sore to run well. My Galloway group really discourages ST, concerned about injury, so I had really backed off. Catherine has convinced me I need more muscle, although I'm not convinced that I actually will achieve it, but at least I can try. We'll see.

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Hello again. Today we're having unseasonably cool weather, which was great for my longer run. In truth, it wasn't very long when compared to what I used to be able to do, but I'm just in my fourth week of half-marathon training. So, 5.3 miles ws on the menu and I got it done. I have been stretching and icing my cranky foot hoping to stave-off PF symptoms.

Our kids have returned from a week at the beach, and I'm about to begin some serious laundry. My hubs has gone on a long ride with friends for a few days. I'm taking the kids to the movies tonight to see "Chef." I plan to hit my nutrition targets today. I'm shooting for a pound loss per week. 50 meter targets for me.

@Dee - I am so glad to hear that you were pleased with your most recent physical therapist. It can be frustrating when you have to sift through several providers until you find a gem to work with.

Sharon

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7/18/14 2:17 P

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And I sit all day long!
I left the sheet in the car, but from what I remember, some squats, one-legged bridges, leg lifts with my hip rotated towards the front and the leg lifted almost behind me, and stretches for my hamstrings.

Dee
Houston, TX

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


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



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Hips and glutes are so important and sitting is so bad for them! What exercises has he given you to do?

Catherine

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

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

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


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7/18/14 10:51 A

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Good luck, Ruth! You can do this.

I just came back from physical therapy. This is the first time I've met a therapist who seems to know his business. After a number of different tests, he diagnosed the problem as being some very angry ligaments. My range of motion is apparently perfect, which would not be the case if the problem were arthritis. I may have some arthritis, but that's not what's causing my issues. Weak hips are causing the problem, so that's what we're going to work on. And I'm going to be making friends with my foam roller again - have to roll the IT bands twice a day every day.

Dee
Houston, TX

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


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



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Thanks for the info on the walking site! I am excited that if I really want to, I will reach my goal of completing that marathon! Now I have no excuse to get out there and just do it. I see what you mean about pace. Hopefully with weight loss and after recovery from my surgery I will be able to meet that challenge.

Have an awesome day all!

I'm Ruth and I live in NYC. I love Jazz!

Co-leader Spark New York City-The Official Team

"...come celebrate with me that every day something has tried to kill me and failed." ~Lucille Clifton

"You are never too old to set another goal or to dream a new dream." - CS Lewis


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,913
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Congrats, Ann! And good luck with the process of planning. emoticon

Dee
Houston, TX

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


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



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7/17/14 12:08 P

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I knocked-out my 30 minute run at a slightly faster pace, so that's good news. Tonight I have a beginners' yoga class. It's really low key, which is about all I can handle so far. If I can chime in on the naked running, I'd have to say that's a no go for me. I once went to a nude spa in Baden-Baden, but that was back when I was at fighting weight, and there may have been some liquid courage involved too.

@Ann - I'm new on the board but let me extend my congratulations to you and your daughter on her engagement. I wish you many relaxing runs throughout the planning process.

Sharon

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Trill, that is a great walking site.

Dee, I didn't know what mimosa miles were either, I thought maybe it was a water jogging distance test, I googled it and got road names and such. haha

Nude running, not lady friendly in my opinion, running without a running bra would be agony.

So far this week I am on track for my running goals and behind on my strength training goals. Today, strength training, swimming, and enjoying some summer outdoors, lunch with my sister, a birthday party for a fellow hiker later tonight. Also regular stuff like housecleaning, cooking, weeding the garden, getting my drivers' license renewed

Edited by: JUNEPA at: 7/17/2014 (12:03)
June
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB (personal best) is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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7/17/14 12:02 P

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Hi All!

Seems like ages since I've been on here. Vacation week at Lake Erie was great! Big news is that my daughter, Laura got engaged last week and planning a Sept 2015 wedding! I love her dearly but she is incredibly detailed (back to our type A personality conversations a few weeks ago) and will drive me crazy in about a week. Running will definitely help with my stress levels.

Did not get to do much running on vacation - too late nights and too many other activities so I am behind a little for marathon miles. Marathon is about 13.5 weeks away. Longest run was 14 miles 2 weeks ago this Sat. I am adjusting my schedule to still try to increase to 26 miles 3 weeks before the race. I have until August 31st to decide to drop down to the HM.

I now have auditors in at work so very busy..so can't comment on everyone's post. But Keep up the great work!

Ann

Upcoming Races:

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


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7/17/14 8:50 A

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SB, one of our running buddies calls it Mimosa Mile because she rewards herself later that afternoon. AFM, I'm thinking of bringing the makings so I an have it in my trunk after the next one. We actually did mimosas for a friend's birthday after we finished a race - loads of celebration!

No Gymboss in the pool. I just 'jogged' as consistently as I could for a while, then slowed down. Then resumed. Today's my second attempt, I'll let you know how I do. Maybe I'm not exerting myself enough. Guess I'll ask Jeff how to do it 'right', since he's supposed to be coaching me.

The jiggly bits would be a problem for me. But I'm with Monty, it would probably be a PR.

Dee
Houston, TX

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


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



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7/17/14 8:46 A

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Trill - A running friend's daughter just graduated from Haverford. Glad you've found another route alternative.

Naked running - hmmm, there are also naked bike rides. Don't think that's for me. Personally, I think everyone looks better with clothes on!

Great discussion on rest times. I struggle with this. I'd like to do a bit of speed and hill work this time around, so I'll need to make a plan and stick with it.

Got in a wonderfully cool bike ride yesterday. Our high temps were in the low 70's. 32.5 miles and averaged 15.5 mph. Woohoo! Jumped on the scale this morning and was pleased to see a bit of a loss. Prednisone is known to cause weigh gain, so I wasn't hopeful. Thankfully, I'm done with it today.

Have a fabulous Thursday!

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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7/17/14 8:20 A

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Good morning everyone! I am just starting my day, I slept-in a little bit, but am pulling it together in anticipation of a short 30 minute run this morning. I was going to post yesterday but after our evening walk I got sucked into watching a tv show with my hubs.

Let me say again how much I appreciate the wealth of knowledge that there is on this post, specific to interval running. When I began running about 6 years ago, I had JG's HM training book to go by for training. I never did any of the specialized training such as the magic mile, because for me, actually running at all was pretty darn magic. I was always running to finish, though, naturally, as I got stronger I also got faster. I stopped running for a few years because of plantar fasciitis and because I was losing my focus on health. As I happily reenter the running world, my goal is to run no more than 3x per week because I do still have PF problems and I'm not going to exacerbate it more than I have to. I find that I missed the runs. It's good for my body and for my mind. SEABREEZE_64 and Catherine gave some great information on rest times. It echoed what I have done in the past. When I recently began running again I started doing a 1:1. I am out of shape, it's hot as Hades in NC, and more rest means less foot pain. I hope, however, that I can begin to lengthen the running portion of my interval as I get stronger. We will see. I also plan to try some speed work, but I'll hold off on that until the humidity leaves.

@Catherine - Thanks for the Miracle Ball recommendation. It sounds like it may be good for my foot problem.

@Marsha - I am enjoying reading your comments here, and I've made it over to your blog. Your posts are inspirational, so thanks!

@Floydstime - WTG on your 25lb weight loss and your race goals. It's impressive that you're seeing racing goals so far in future.

@RUTHIET_456 - I had a girlfriend who would often walk HMs and Ms. There often is a minimum pace that you need to maintain in order to avoid being rolled-up. It is a great goal for you. I hope that you can work it out :)

@Dawn - I'm wishing for increased temperatures for you. You are very welcome to mine.

Oh. And I'm pleased to report that I hit my nutrition targets yesterday too. Yay me!

Sharon

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7/17/14 8:13 A

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Ref: Patrick's Link....

I spent some quality time with Bart Yasso at the Space Coast Marahon/Half a couple of years ago. We talked about his book "My Life on the Run." One chapter involved him being invited to a nude 5K. He told me no matter what, I should put it on my bucket list. The Caliente Bard Dare 5K is about 15 miles from my house and has been on my list for 2 years! They hold it twice a year, May & Oct. Maybe this year? Bet I do a PR!
emoticon

Monty, Team Leader
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7/17/14 7:15 A

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RUTHIET_456, I walked my first half marathon. The walking site www.thewalkingsite.com/ has information about walking half and full marathons. There message board was active when I was involved. There is a good group of person training to walk distance events.

You do need to do some research when selecting a "race" This is usually covered in the FAQ section of race info.

Edited by: TRILLIUM22 at: 7/17/2014 (07:16)
Cindy or Trill
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SEABREEZE64's Photo SEABREEZE64 Posts: 10,576
7/17/14 6:32 A

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RUTHIET_456: Sorry to hear that running may not be possible. Many walkers enter races.... some walking very fast, some walking more casually. Most races have some kind of time limit though.




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7/17/14 2:27 A

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For those of you who've participated in races: is it possible to join as a walker? Are there minimum paces? There's a chance that I may not be able to run again and I was wondering whether I will ever be able to participate in races again. I realize it would not be to win, but for the sense of accomplishment. Feel free to message me with ideas. Thanks. Ruth

I'm Ruth and I live in NYC. I love Jazz!

Co-leader Spark New York City-The Official Team

"...come celebrate with me that every day something has tried to kill me and failed." ~Lucille Clifton

"You are never too old to set another goal or to dream a new dream." - CS Lewis


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7/17/14 1:18 A

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good morning! rest day today, which means walking. hope everyone has a great day!

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

susan
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7/16/14 7:59 P

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SB, couldn't agree more. Once you understand that the length of the rest period determines the intensity of the overall workout (not the intensity of each repeat), then you can choose based on your own goals for the workout and for where you are as a runner. It can also change over time. If you are new to speed work and/or are injury prone or nursing chronic issues, you may make a different choice than when you have been doing intervals for several cycles without problems.

I will just add my own observation (which I always apply to my own choice adaptation of plans) is that most plans are written with a younger runner in mind. Jeff's plans are probably the exception to this generalization, which makes them good choices for our first time at a distance or first time going for a time goal.

Catherine

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

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

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


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SEABREEZE64's Photo SEABREEZE64 Posts: 10,576
7/16/14 7:33 P

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emoticon

REPEATS: In Jeff's 5K, 10K book he specifically states to walk 200 meters if you are doing 400s. I have read that a HR recovery is also beneficial. But, I have also read that many coaches support the 1/2 time element as very effective. It is a CHOICE to be made. One way may be good for some runners and the other way good for others. The benefits and physiological changes are slightly different depending on which you choose.

As I briefly scanned some of the training plans and books I have - I see two primary suggestions - equal recovery, 1/2 time recovery, or monitor HR. The longer the interval - the longer the recovery. The shorter the interval, the shorter the recovery. We each can follow the training plan we have chosen or we have the option of altering a training plan. I alter plans sometimes. But there is a reason behind coaches plans. It is something to consider.

A plan cannot be "perfect" for everyone. If you know yourself as a runner, you can work with a plan to fit your own needs and abilities.

If I were training in Florida's heat and humidity - I would probably monitor my HR rather than recover by time or 1/2 distance. If I were training in a Florida winter - I would probably recovery using the 1/2 distance - all the while monitoring my HR.

****

CINDY: Sorry for the ongoing issues.. Hope all works out.

PATRICK: emoticon Honestly, I cannot imagine running with all "parts" of this body jiggling - let alone being extremely conscientious. I do not think it is in my future. But if I change my mind.... I WILL LET EVERYONE KNOW.

FLOYDSTIME: Great job on the weight loss and training. You have got some fantastic goals.

***

Hope y'all had a great day.


emoticon









Edited by: SEABREEZE64 at: 7/17/2014 (06:27)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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7/16/14 4:55 P

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Thanks Catherine!

Sunburn, bug bites (mosquitoes LOVE me!), and just the "giggly parts" issue for both men and women!

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Patrick
Team Leader, 50+ Males and Homebrewing

http://www.fitbit.com/user/2CKRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


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7/16/14 3:59 P

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Here's Patrick's link:

www.runnersworld.com/races/if-you-ca
nt
-stand-the-heat-try-nude-racing?cid=R>social_20140716_27932436


Wow, think of the sun burn!
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Edited by: LIVE2RUN4LIFE at: 7/16/2014 (16:00)
Catherine

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

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

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


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FLOYDSTIME's Photo FLOYDSTIME SparkPoints: (14,730)
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7/16/14 3:39 P

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Did a tempo run this morning topping out at 9:00 mile pace for half of it (4.22 miles). Could have gone faster due to the nice cool delta breeze coming in. Will start Saturday with my running group coached by a Triathlon participant and former high school running coach. We have about 30-35 runners at different levels.

Have lost 25 pounds since January. Plan to drop another 7 by the October half-marathon and maintain. This will also prepare me for a second half-marathon in March and the California International Marathon in December 2015 with a few 10K and 10 mile races in between.

Going for the half-marathon


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7/16/14 3:21 P

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Has anyone ever tried this? Don't think this is in my future -- then again I d have a running "bucket list"!:

http://www.runnersworld.com/races/if-you
-cant-stand-the-heat-try-nude-racing?c
id=social_20140716_27932436

Patrick
Team Leader, 50+ Males and Homebrewing

http://www.fitbit.com/user/2CKRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


74 Maintenance Weeks
 
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TRILLIUM22's Photo TRILLIUM22 Posts: 7,180
7/16/14 3:12 P

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Tried a new running path. 2.2 miles, no water. I did two loops. Its at a small college. Haverford College. It has the advantage of lots of shade and I guess I can put water in the car. They officially welcome visitors and even have a small parking lot that free. Free parking is a rarity out here.

I'm not currently training for anything, although I did calculate that I could train for the Philadelphia Marathon that's the end of November, if I could sort out this long run thing. And we did not have yet another family crisis. It's really been beyond unbelievable.

And Dee I do carry water, but finding somewhere to refill is the issue, I don't like planning on more than 4 miles without an opportunity to refill on a hot and sunny day.

Now I've got two choices staying near home where there is one water fountain, but the safe running is limited. There is essentially 1.75 miles of linear trail and then the cemetery, where you can wonder a long time in a maze of road, but its about a half a mile square.

Once it cools down there are more options.

The one running group advocates the Kelly drive loop because you have water once on the 8 mile loop.

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


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7/16/14 2:06 P

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Just monitor your recovery. Maybe wear a heart rate monitor for a while to verify.

Extra recovery doesn't hurt the benefits of the fast intervals.

Edited by: LIVE2RUN4LIFE at: 7/16/2014 (14:07)
Catherine

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

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

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


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7/16/14 1:58 P

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Thanks, Catherine. My sense is that I can cut that rest time back, but knowing that I don't have to cut it back by half is a relief!

Central Florida, Eastern Standard Time Zone

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


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7/16/14 1:53 P

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Not so fast!!!
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There is no absolute right number. You need to "rest" however long enough it takes you to fully recover between intervals when you are doing fast intervals (i.e. faster than lactate threshold, faster than 10K pace).

My own preference is to walk for the same amount of time as I run, so for a 400m repeat of 2:30, you'd walk for 2:30. But if that's not enough to recover fully (maybe I'm tired or I'm doing lots of them), I walk for twice as long as I run. So for a 2:30 repeat, walk for 5 minutes. Or something in between.

My favorite technique for determining rest periods, however, is to use my heart rate monitor and walk until my heart rate drops below 100.

Here are some quotes from Runner's Word for your consideration:

"Rest is an important variable to take into account when designing appropriately challenging, race-specific workouts. Manipulating the amount of rest in a given workout changes the benefits gained and physiological systems targeted. Tweaking the time taken between intervals can greatly modify the overall intensity of a workout, so you need to put as much thought into the rest between your intervals as you do the hard running.

In general, shorter rest periods ramp up the intensity of a workout because recovery is incomplete and your heart rate remains high when the next interval begins. [Which makes them riskier for an injury prone runner.]"

"Willis advises using longer rests in workouts consisting either of very long intervals or very demanding intervals." . . . "Quality is the focus here, not quantity." In general the more taxing the interval is, the faster it is, the more recovery called for."

Marsha, you are just starting out with speed work. Don't skimp on the recovery period until you see how your body handles these paces. Make sure you recover fully between each bout.

Edited by: LIVE2RUN4LIFE at: 7/16/2014 (13:55)
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


0 Days until:  San Francisco Marathon
 
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