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9/2/14 7:49 A

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MB, Celebrate your daughter! What a cool way to do that -- and under 1500 calories, too. Good for you!!

June, Congrats on the ST. Sounds like you are doing an awesome job!

Seabreeze and Catherine, I believe you. When I need to do a long run and my group run doesn't work, I'm going to try a solo long run.

Thanks, everyone, for your support. I appreciate this team a great deal!!

Central Florida, Eastern Standard Time Zone

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


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9/2/14 7:29 A

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emoticon Goal for September....(and maybe Oct )

FLOYDSTIME: Good run! Even with the humidity. I noticed you have a race coming up. Looking forward to hearing about it. Your training seems to be going very well. Any goals for this next HM?

MARSHA: I have never run long runs with anyone (maybe part of a long run with DH). I do not listen to music. I really love listening to the first bird song in the morning - if I get out early enough. I don't have any tips - as I don't know why running alone for a long time does not seem to bother me. I enjoy it actually, as long as I don't let the "this is too hard' thoughts take over. Like Catherine, I'd rather listen to my body and my thoughts than other people or an ipod and like JUNEPA I love watching nature (and yes, my name is Jean). Running to amaze oneself - now that is a great goal!


MBTEPP: What a great time to spend with your daughter. Sounds delicious and fun.

JUNEPA: Very good job on the ST improvement. You are such an inspiration to me.

****

The film, A Hundred Foot Journey, was very good. It is a love affair with food and life. I loved it and amazingly, so did DH. He said it was a perfect anniversary movie.

Today is a walking a biking and pinochle day. Hopefully, I will resist the tempting "junk" food that is usually available when we play cards.










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

"I am still learning." Michelangelo




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9/2/14 12:36 A

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MB sweet Labour Day story !! Children are such a gift.

I love long runs, not only the solitude and the outdoors, also the accomplishment and the JG principle that they can never be too slow, no pressure, freedom to check out how you feel and what you can do. Also I think the Jeff system makes long runs more doable, they don't seem so long when you are tending to intervals and checking out your pace.

Marsha, I enjoy planning the race and training strategy and reading what others are doing and why. Great plan for your upcoming race and best wishes.

Floydstime, way to go pushing toward your half marathon.

Seabreeze, great run. Congratulations on 42 years !! How was the movie?

My ST is progressing, I have a trainer advising me, he has worked on my posture, especially my shoulders, at first my muscles were too tight from bad posture to achieve the correct posture even with effort and repositioning, but now, after stretching some muscles and strengthening others, my shoulders are where they should be and I try to have good posture all the time and make it a habit. It took quite a few months, but I am glad I did this as I realize I was heading into a permanent forward lean position, while thinking I was just slouching and relaxing and I could have good posture if I felt like it. ST now feels so good and rewarding, although, I still have to push to get started ST and don't have to push to get started running, biking or hiking. It is true that we prefer to do what we are already good at and much less prefer to do something we are below par and need improvement. My trainer says he much prefers the weight room and swimming ( he was a swimmer before he was a personal trainer, swimming is second nature to him) to running, but he has signed up for a triathlon sprint, so he is gritting his teeth through training for the run. He didn't mention the cycle, so he probably is fine there. But he hasn't run for a while and isn't keen on it right now. He looks in such superb shape I was imagining it would be easy for him to do anything athletic, but the truth is, everyone has areas that they struggle with.



Edited by: JUNEPA at: 9/2/2014 (01:05)
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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9/1/14 8:27 P

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Marsha, you rock!!

I have yet to find a group or other person to run with. I have former walking friends, but no one to run with. Now I am not sure I want to. I do love the solitude, I turn on a podcast or music if I get tired and want a distraction, otherwise, I love the quiet in my mind.

Great holiday. Six years ago today, I had a daughter on labor day, only no labor. She was 3 and a half years old, born in China. We saw China together for the first time. Today we went to Chinatown for all our favorites, noodles, bubble tea, a pretty fan. We brought home moon cakes and sponge cake cones, a few baked buns, tarts and sesame balls. She is all american, but caught between two cultures. She is a delight. I would not life without her. Nice for me, I actually kept calories under 1500! Not sure how.

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

Chicago Spring HM, 2:41:00. Asheville, NC First Half Marathon at the Biltmore, March 16th, 2014 PR 2:49:49
Warm your Heart 5K, feb 23, 2014 PR 31:52
10K Hero Half 1:07:34, 1st in AG. PR

I am running to save my brain from dementia.


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9/1/14 8:05 P

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Way to go, Marsha. I couldn't agree more.

About running for two hours by yourself -- of course you can do it. And enjoy it. After all, you are doing something you love and enjoy, right?

When I first started doing long runs by myself, I also wondered if I would be bored. But I'm not at all. At first, I did listen to podcasts and books on tape (for the really long runs -- over 3 or 4 hours) because I didn't trust myself. But I found that listening to recordings was really distracting. I preferred to listen to my body and to my thoughts. The time flies by. Since you love to run, I think you will be pleasantly surprised at how short 2 hours can feel when you are doing something that you enjoy.

Edited by: LIVE2RUN4LIFE at: 9/1/2014 (20:06)
Catherine

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

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

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


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9/1/14 5:49 P

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Great job, Seabreeze (Jean, isn't it?) A 2 hour run is good in anybody's book. Did you do it by yourself? I've never run that long by myself. Wonder if I could?? Do you listen to music or have any tips on staying up and motivated for the long runs??

Happy Anniversary, too! 42 years is a tremendous accomplishment.

Thanks for your encouragement. Yes, I've pretty much decided I am going to use 90:08 run:walk ratio for the 5k on Saturday and see how it goes!! My main goal is to accomplish the mental part of the run in a decidedly positive manner. I think the walk breaks will help me do that!! When I first started running in 2011 everything was so new and exciting and I had no expectations so every time I was delighted with my performance. Improvement came easy. Now after 20+ races I need to get the delight back! I mean, what isn't delightful about being 65 years old, keeping off 80 pounds, and competing as an athlete despite a history of 5 decades as a couch potato!! Not every run is going to be a PR and that is absolutely OK. Truly I run to amaze myself, and when I stop to think about it, I do that every time I run.

Central Florida, Eastern Standard Time Zone

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


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9/1/14 2:33 P

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Ran 6.5 miles this morning when it was about 62-63 degrees. Very nice compared to running Saturday with a later start with my running group. Saturday, it was about 65 degrees when we started and probably eclipsed 75 when I finished 11 miles and 1:49 later. A bit tired because of about 70% humidity, making it feel like it was over 80. I don't mix very well with humidity.

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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9/1/14 11:32 A

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emoticon

MARSHA: You will figure out what running plan is best for you. You are so speedy!!!!

****


Target Goals for today's run
Time: 2 hours
Pace: 13:54 (plus or minus) 23 seconds
Ave HR: Less than 80% of max

Actual
Time: 2 hours
Pace: 13:56 (8.61 miles) (used 20:30 interval)
Ave HR 78%

It was 90% humidity and 77 degrees when I finished the run. I was drenched.

***

emoticon to my wonderful husband and me! 42 years. Good grief.

DH and I are going to a movie this afternoon and then out to dinner. We are going to see "A Hundred Foot Journey." Sound very good. There are several produces for this film. Two of them are Steven Spielberg and Oprah Winfrey.

Edited by: SEABREEZE64 at: 9/1/2014 (11:34)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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9/1/14 8:44 A

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Seabreeze, Hope you enjoy your long-ish run today!

Not too sore from yesterday's BodyPump and BodyFlow classes. Got in 5 miles this morning. I tried a run:walk ratio of 90:08 and it was interesting. My fastest mile was 9:25 and I'm not sure if I can go much faster than that using run-walk-run or not. Haven't decided yet if I'll do walk breaks on my Saturday 5k or not. I'm icing a sore toe right now. Hope it isn't a continuing 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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8/31/14 3:26 P

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emoticon

Hi team....

JUNEPA: I've been reading some of James Clear's blogs for awhile. He has an upbeat way of getting people to address their goals.

MARSHA: Sounds like you will have lots of exercise today!

CATHERINE: It won't be too much longer and the humidity will lessen in the south.

MB: The temperatures have not started coming down yet...., but the other days it was 2 degrees cooler (75) and a few points humidity less (85%) and I felt like it was "fall." LOL!!! Looking forward to hearing about your upcoming race!!!


****

Just an easy and relaxing day today.

Longer (but not real long) run on the docket for tomorrow.



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

"I am still learning." Michelangelo




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8/31/14 2:11 P

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Catherine, sounds like your run was a good one after the bout with food poisoning. I cannot imagine anything worse than that in the short amount of time. I have read that food poisoning is more common than people think, since they mistake it for the flu in more mild cases.

Love the link to James clear blog. I will check that out.

Marsha, glad to see you are still strong in training. Cool AM run. I loved my pre-dawn hike a week ago. The sunrise is a great way to wake up the senses and destress. I do not get the opportunity too often.

Jean, hummus is a winner in my household. I have to buy it bulk at Costco. For me, in moderation with cauliflower, or any veggie I have in the fridge. Glad to hear you added a days run. I hope that means emoticon s are coming down.

Lynn, I had to forage through a humid, albeit cool, run this morning. No fun. I did manage to stay near race pace. Glad your last run was better.

Hi Dee. emoticon I did not see a recent post.

Based on conversation, I have ordered Nuun tabs to try. I normally have half a vitamin water before a race, but in this weather, it just is not enough. I cannot stomach Gatorade during a race, but will take it if need be. I need the electrolytes, this I know. Water absorption does not seem to be a problem though.

For me, I had my final long run today training for my HM. 8 miles, at race time and race pace. I finished 64 seconds behind pace time. Considering the humidity, and the difficulty breathing, I really had to concentrate on my breathe pattern. It helped me to remain relaxed.

Extended forecast for race day is beautiful - mid 60s at race time, partly cloudy, 50% humidity, zero rain. Now let's hope it stays that way emoticon .



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

Chicago Spring HM, 2:41:00. Asheville, NC First Half Marathon at the Biltmore, March 16th, 2014 PR 2:49:49
Warm your Heart 5K, feb 23, 2014 PR 31:52
10K Hero Half 1:07:34, 1st in AG. PR

I am running to save my brain from dementia.


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8/31/14 12:27 P

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Good morning, everyone. Ran five miles with the group this morning. It was a very, very humid morning and the humidity got to me a bit. As with last week, I ran "with" the 2/1 group, but I was using :30/:20. I stayed with them for about three miles, although at 11:30 /mi, they were going a bit faster than I liked in the heat and humidity. The last two miles we were on the lake trail where there were plenty of other runners, so I felt safe slowing down and finishing the run on my own. I ran the five miles in an hour, so an average pace of 12:00 /mi.

Edited by: LIVE2RUN4LIFE at: 8/31/2014 (12:30)
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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8/31/14 8:58 A

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June, Great job on strength training and on updating your schedule and routines. Hope you share what you learn.

I have no child care duties today as grandkids are out of town, my first child-less Sunday in about 5 years. Planning to do cross training with my niece, but not sure whether she wants to swim or cycle or do a Y class. I'm flexible!

Edit: She decided on 2 classes-- Les Miles' BodyPump at 2pm and BodyFlow at 3pm. I'll let you know how it goes!


Edited by: SLENDERELLA61 at: 8/31/2014 (11:47)
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Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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8/30/14 11:27 P

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Seabreeze, way to go with your training, steady and regular, and your reading to try different things!! Health insurance is sure different for Canadians than Americans, although we have extended plans as well that are work benefits or additional private coverage by choice that cover more than the government does. I only have the government coverage, it is pretty decent, being self-employed means extra coverage is a direct cost.

Marsha and Lynn, great runs.

The Jeff Galloway ice bucket challenge was cute.

Catherine, hope you are feeling much better. I looked at your James Clear link and ended up going beyond to more of his links, he has a good technique for getting started, be it a new habit or a regular scheduled habit. My byline has "Never underestimate the inevitability of gradualness", which is something he says too, but sometimes I have a hard time just getting started.

Dee, so great your test came out clean, you are doing great gradually moving toward the marathon.

Ann, roller skating as cross-training, great fun.

I need a new battery for my chest HR monitor, it is giving me some very erratic numbers and I feel fine, just fine. I missed a run so 2/3 runs, but did get a new ST routine and did 2 STs this week. For next week, I made some changes to my schedule and routines, inspired by James Clear. Having an up-to-date plan is good.



Edited by: JUNEPA at: 8/30/2014 (23:29)
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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8/30/14 1:04 P

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emoticon and Hummus! MMMM

Hi team!

MARSHA: It is fun to run and, for you, being competitive - just one more fun reason to run. Very impressive 70:10 run!

CATHERINE: Sorry you haven't had the best week. Hopefully you will feel very good again soon. I get and (sometimes) read James Clear's blogs too. How about that! He referred to another "blogger" at one time. I purchased a book by the 2nd blogger.... called Thinner, Leaner, Stronger by Michael Matthews. It is written for women and is about the benefits of weight lifting for women. When I go back to the Y this fall, I am hoping to try his ideas. I'll need to find a trainer (even temporarily) to make sure I do the program correctly.

LYNN: I use Nuun tablets too...., but I can't say I think they are yummy. LOL... Great run. Good for you! Nice consistent pace.

****

I added a 4th running day to this week this morning. I think I will continue to do this. I've been walking every Saturday anyway. It will be easy to run part of this walk - easy pace.

Although today, I was upset, and wanted to feel better and ran for that reason.
Set my HR alarm at 150
Ran straight 1 mile
Walked some
Ran using 60:45 interval
Walked some

Then did not use HR alarm, but ran a couple 400s.

BTW
My one mile straight and the 60:45 mile had a difference of 6.5 seconds. [Both keeping my HR under 150].






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

"I am still learning." Michelangelo




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8/30/14 1:03 P

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Good 9 mile Galloway group run this morn with a bunch of hills. My splits are in my blog. Enjoyed using finger lights for the first time -- pretty blue ones. Sunrise was awesome!!

Good run, Lynn!!



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


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8/30/14 11:27 A

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Good Morning. . .

Resting before a cool shower after a long, slow distance. Had up to 11 miles to do and was tired at mile 3 !!!!! Humidity was over 90% and didn't go down much by the time 2 1/2 hours was up. But...maintained a good pace throughout the entire run. No progressive run for me today. Too soupy! It went like this:

1. 14.35
2. 14:05
3. 14:39
4. 14:40
5. 14:16
6. 14:00
7. 13:55
8. 13:45
9. 14:38
10. 14:01
11. 13:46 (only a half of a mile)
Average Pace: 14:17 Tried to keep it between 14-15 pace and did just that. Had to push myself the last mile big time!

So another long one under my belt.

Tried the Nuun everyone was talking about. Yummy! Worked out well! Made an extra glass with ice when I came home and cooling down nicely! Thanks for the tip!

Time for a coooooool shower and then to Weight Watchers for a weigh in and off to see the granddaughter in all her wonderful Two Trouble. She's a lot of fun and so dog gone cute!

Happy three day weekend all!

Lynn

Edited by: TENISWHIZ at: 8/30/2014 (11:28)

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8/29/14 10:28 P

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Hello everyone. I hope you have great plans for the holiday weekend. It has taken me most of this week to get back to feeling normal after Sunday's food poisoning episode. I went to the doctor on Monday and he agreed that the symptoms all fit that diagnosis. It's just hard to know for sure what could have caused it. He suggested that I wait a few days and then submit a sample for testing to see if everything is OK or if something else is going on. So that's what I will do after the holiday.

I read an interesting article today applying Newton's three laws of motion to increasing your productivity, simplifying your work, and improving your life. The title is "The Physics of Productivity: Newton’s Laws of Getting Stuff Done" -- it sounds heavy, I know, but he's very good at putting this in layman's terms and it sparked some good ideas for me.

jamesclear.com/physics-productivity

It's a good read. Here are his conclusions:

Newton’s laws of motion reveal insights that tell you pretty much everything you need to know about how to be productive.

1. Objects in motion tend to stay in motion. Find a way to get started in less than 2 minutes.

2. It’s not just about working hard, it’s also about working on the right things. You have a limited amount of force and where you apply it matters.

3. Your productivity is a balance of opposing forces. If you want to be more productive, you can either power through the barriers or remove the opposing forces. The second option seems to be less stressful.

Edited by: LIVE2RUN4LIFE at: 8/29/2014 (22:40)
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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8/29/14 1:09 P

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Hi, Jean. Sounds like a great run!!

Yesterday I ran in my neighborhood instead of the TM. It was still 94 degrees at 6:30pm, but humidity wasn't bad. The shadiest part was up a hill, so I did some hill work! After a mile warm up, I ran 70 sec/'walk 10 seconds for 3 miles. That was the first time that I tried short intervals that it felt pretty good. At least slower, it didn't feel choppy like the first times I tried it. The first 2 miles I tried to go moderate rate and ended up with 10:43 and 10:45. The third mile I decided to just run fun and easy and it clocked at 11 minutes, but felt so much easier, I was surprised there was not more difference. I stayed outside until sunset just before 8pm because it was so beautiful, but I walked a lot of the last half hour. I noticed that by 7:30 our street was totally shaded. Will stash that in my memory as I could do a run in the shade a half hour before sunset.

Perhaps Monday or Tuesday I'll try a little speedier workout with 70/10 and see if I want to run my 5K on Sept 6 that way. Probably a little more run in the ratio would be closer to Jeff's recommendation. Don't know how competitive the race will be on the 6th. Many people I know who are running to support the cause are not competitive at that distance, but there are undoubtedly others. Sometimes I have to remind myself that I run for fitness, health, weight management, companionship with some really neat people, and any bling I pick up is pure icing on the cake, not the reason!!

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


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8/29/14 9:10 A

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Hi Daily check-inners....

LYNN: Hurray for a great run!!! Your evening "picture" sounds wonderful.

Hi DEE!

*****

60 minute run this morning in zone 2
Used 30:30 interval
At the end of the run it was 77 degrees and 89% humidity.

Average Pace was 13:17 (about 20 seconds slower than Wednesday's run - also a 30:30 interval run).


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

"I am still learning." Michelangelo




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8/29/14 5:06 A

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Lynn, emoticon for a wonderful run!

Dee
Houston, TX

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


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



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8/28/14 9:53 P

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JEAN: Thanks for correcting the link!

Run this evening was wonderful. Moderate temps, moderate humidity, it was lovely! Did three miles.

Mile One: 10K pace @ 11:29
Mile Two: Fartleks - 10:59
Mile Three: HM Pace @ 11:47

Total Time: 34:18

It was nice having a good run after the last flop (with 95% humidity).

Right now, the temp has dropped nicely and there is a very gentle rain falling. The crickets are singing with some other insects and together with the rain, it's mesmerizing! LOVE it! TV is off and the sound is so summery! Smells good too (windows wide open!).

Have a nice evening!

Lynn


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Just got home from an hour walk. Very beautiful morning!

LYNN: Good to know the pain is not angina related. Good luck with the endoscopy and colonoscopy.

DEE: I ended up with Aetna's Advantage Plan. $0 monthly cost - lots of coverage - some co-pays - with a 4990 per year out of pocket cap. One supplemental option (not an advantage plan) was about $183 per month for the first year and then it gradually goes up after that. My husband has had the advantage plan for several years. Even with all the medications he is on, he has not fallen into the prescription coverage donut hole. Glad to hear you are "clean as a whistle."

ANN: I have not roller skated in years. I guess I am too leery about falling.

MARSHA: It is tough to compare the supplemental insurance with the advantage plan...., but in these few counties it is very popular and my current doctor accepts it. Free gym membership is very nice. I'll be going back to the Y starting in November. Have fun dancing!







Edited by: SEABREEZE64 at: 8/28/2014 (09:06)
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LYNN: That link has an extra http in it so as it is - it does not work. Here is a corrected link.

www.facebook.com/video.php?v=1015230
13
03627322&set=vb.34781762321&type=2&tR>heater


Edited by: SEABREEZE64 at: 8/28/2014 (09:04)
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I wondered about those plans, Marsha. Good information to have although I won't need to make a choice until I stop working - I hope to have a few more years of employment. But one never knows. I'm very relieved that I have Medicare as a fall-back in case I lose my job.

As for weight loss, I'm not weighing for 30 days, so I have no idea how the fasting impacted that. Right now my gut is a little unhappy to have to adjust to foods again, but I'm hoping the probiotics and kombucha will help that. It was lovely having a hot breakfast this morning.

I'm going to have to wait until this evening to see Jeff's ALS challenge - FB is blocked here at work.

Yes, 11-12 miles is a nice run if taken at a decent pace. When I try to push it, not so much. emoticon



Dee
Houston, TX

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


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



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8/28/14 8:21 A

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DEE...Congratulations! Today will be a normal day. :)

Thought you all would like to see Jeff's Ice Bucket Challenge (can only see if you are on Facebook):

https://www.facebook.com/video.php?v
=1
0152301303627322&set=vb.34781762321&R>type=2&theater


If the link doesn't work, type in Jeff Galloway in the fb search field (like the page, if you haven't already). It's cute!

Had a restless sleep last night so no run this AM, but fortunately, it's cooler today. Plan on an easy run and 11 or 12 miles Sat. morning.... My favorite long run...Can hardly wait! Then off to see the granddaughter and her family for a nice, FUN weekend. These school starts are getting rougher every year. Thankful it is most likely my last (except I'm sure I'll be training someone)!



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Dee, glad for your good report! I was down about 5 pounds the day after my colonoscopy, but I was back to my normal weight a day later. Hope you are feeling good and normal today.

SB, I went on Medicare and supplement in June. For the 3 years before that I had really poor insurance, so it was a big relief to get standard insurance. Hope you find just what you want. I was disappointed that the advantage plans that included gym membership didn't seem to have as good coverage, so I'm still paying for gym.

I am going to the Senior Dance this morning with hubby. Hope to run at the gym this afternoon. Sure enjoyed my run on Tuesday and that was such a help after not feeling good during the 5k run on Saturday.

Central Florida, Eastern Standard Time Zone

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Clean as a whistle!


But no matter what I ate afterwards, I wasn't satisfied. I hope things will feel more normal today.

Dee
Houston, TX

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


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



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




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

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

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

Ann

Upcoming Races:

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


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8/27/14 11:50 A

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

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

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

Dee
Houston, TX

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


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



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8/27/14 11:29 A

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

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

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

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

Mary D.


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

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

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

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

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

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

Lynn

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

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emoticon

Good Morning!

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

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

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

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

Hi to everyone.....

****

AFM...

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

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


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

"I am still learning." Michelangelo




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Great progress, Ann!

Dee
Houston, TX

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


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



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Ann, congrats on your improving health, fitness, and life!!

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

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



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8/26/14 10:33 A

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

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

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

Ann

Upcoming Races:

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


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8/26/14 8:33 A

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Well done, Ann and Mary!

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

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

Dee
Houston, TX

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


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



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8/25/14 3:46 P

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

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

Catherine - Hope you are feeling completely better!

Ann - Congratulations on that long run!

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

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

Mary D.


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8/25/14 1:56 P

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Hi All!

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

Dee, Good Job on the 20 miler!

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

Catherine: Glad you are feeling better.

Ann

Upcoming Races:

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


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8/25/14 12:31 P

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Howdy.....

CATHERINE: Glad you are feeling better.

MARSHA: Perceived rate of exertion is a good method!

****

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



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

"I am still learning." Michelangelo




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

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

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

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

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

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

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

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

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


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

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

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Oh I am soooo sorry. That is the worst. Take it easy.

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Glad you are better, Catherine!

Dee
Houston, TX

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


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



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8/25/14 7:54 A

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

Monty, Team Leader
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*SparkPeople's Official 5K Your Way Running Program

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

Catherine

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

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

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


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

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

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

Catherine

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

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

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


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8/24/14 10:04 A

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June, it WAS you who mentioned it before (potatoes). I carry a pouch, so the baggies fit nicely in that.

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

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

Edited by: IFDEEVARUNS2 at: 8/24/2014 (10:04)
Dee
Houston, TX

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


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



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8/24/14 9:34 A

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Finished my Triathlon yesterday with many lessons learned. It was a great experience. More to come on my race report.
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I need to work on a solid Tri nutrition. I know it will help my running as well. My Team Sponsor, an experienced Ironman, told me she would work with me.
I just switched to Honey Stinger gels & waffles products along with my standard Pure Protein bars for race fuel. I love the taste. I am also looking at Osmo and Skratch for "optimized performance and health!" I know the seriousness of fueling right after knowing what happens if you don't!
I also know timing is everything so my Tri week needs to be strict. I've also been listening to you Marathoners, mine at home, and Ultra runners.
Life is a journey of constant education...and that's good!
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Monty, Team Leader
*SP Class of June 3-9, 2012
*Spark Florida - The Official Team
*Spark Florida - Clearwater & Dunedin
*SparkPeople's Official 5K Your Way Running Program

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


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8/24/14 9:28 A

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

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

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

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

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


****

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

Today is a cardio day off.

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

BEING FOCUSED is a big KEY!!!



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

"I am still learning." Michelangelo




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8/24/14 8:55 A

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

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

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

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

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

Enjoy the weekend!

Lynn


Leader/Co Leader of:

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lynnkirchhoff.wordpress.com/


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8/24/14 8:10 A

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

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

Central Florida, Eastern Standard Time Zone

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


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8/23/14 10:12 P

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

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

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

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

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

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

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




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


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8/23/14 5:44 P

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

Central Florida, Eastern Standard Time Zone

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


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8/23/14 4:22 P

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

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

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


And here's one from Runners World:

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


Catherine

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

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

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


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8/23/14 2:50 P

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

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

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

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

***

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

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

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

"I am still learning." Michelangelo




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8/23/14 2:48 P

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Thanks, Catherine.

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

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

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8/23/14 12:14 P

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Marsha, congratulations on your second place overall results!

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

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

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

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

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

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


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8/23/14 12:14 P

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

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

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

emoticon

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

Dee
Houston, TX

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


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



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8/23/14 11:58 A

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

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

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8/23/14 8:23 A

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

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

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

Lynn

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

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8/22/14 3:08 P

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We have salty pretzels at our SAGs. And some of the runners take salt pills.

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


Dee
Houston, TX

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


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



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8/22/14 1:09 P

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

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

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


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8/22/14 9:24 A

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Hi All!

Welcome all new members! This is a great team!

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

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

Have a great weekend!

Ann

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

Upcoming Races:

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


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8/22/14 8:57 A

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

Life is good - Live yours today!


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8/22/14 8:47 A

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

Central Florida, Eastern Standard Time Zone

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


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8/22/14 8:39 A

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Welcome, GeorgieGirl!

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

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

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

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

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

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

Dee
Houston, TX

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


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



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8/22/14 8:11 A

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

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

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

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

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


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SEABREEZE64's Photo SEABREEZE64 Posts: 10,685
8/22/14 7:06 A

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

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

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

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

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

*****

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

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

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

Have a fantastic day everyone!!!



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

"I am still learning." Michelangelo




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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (210,963)
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8/21/14 7:14 P

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Good afternoon, everyone.

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

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

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

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

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

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

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

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


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