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JUNEPA's Photo JUNEPA Posts: 8,940
9/2/15 2:02 P

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Seajess, what kind of shoes to you wear, and what kind have you had luck with in the past, are shoes ever an issue for you? I used to have feet problems, less since I started running in minimalist shoes, Merrell Dash and Pace plus toe injinji socks.

I am liking the 5% challenges for fitness and nutrition support, there is another one coming up in case any one is interested.

2015 Fall 5% Challenge!

www.sparkpeople.com/myspark/groups_individ
ual.asp?gid=65592


I have 3 buddies for this challenge, all on this thread, Seajess, Sunshineyourway and MBTEPP

I have noticed there is a Beck reboot going on, Slenderella is a leader and Seajess is doing it too. I am interested, and reading some of the blogs, it is a cognitive behaviour therapy approach to weight management.

Today is a cardio rest day for me, I am planning to do some ST. Yesterday I did my regular Tuesday morning hike with 3 friends and our dogs, Monday was a rest day, Sunday was super Sunday, biking and running, no swimming this time as the pool is closed for maintenance until September 19, so September 20 will be my next tri workout Sunday. I miss going in the pool and hot tub after my run, that so restores my muscles, I rarely have sore muscles even with an ambitious run if I can finish in the hot tub and pool.

Cheers to a great finish to the week, team !!


Edited by: JUNEPA at: 9/2/2015 (15:55)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SEAJESS's Photo SEAJESS Posts: 2,998
8/31/15 5:22 P

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Great posts, everyone. Enjoying reading but I'm a bit overSparked right now with the Beck reboot. I'll be lurking if not always posting.

I bombed on my long run yesterday. Just felt weak, tired and lots of pain in my bunion toes. Darn bunion is getting worse. It was mostly mental; I ran a little more than two miles out and walked back. Was supposed to have done over 10. Then I went home, went to bed early and slept 11.5 hours, through my alarm. Going to try to nail the long, slow distance today. I took 30 seconds off my run time and added it to my walk time. I'm telling myself there should be absolutely no pain or huffing on this.

Wish me luck?

Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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JUNEPA's Photo JUNEPA Posts: 8,940
8/31/15 10:01 A

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Ring toe Monty. Is that your fourth toe corresponding to your hand and ring finger, or is it your second toe where most people who have toe rings wear them? I haven't heard the term ring toe before

What a determined group of runners, you all rock. I read through the last 2 pages of posts catching up. I have had a great summer, a great time since April going on a trip every month. April DH and I went to Italy for 10 days, DH's limit, visiting relatives and spending 3 days to ourselves hiking and trying vie ferrate for the first time in the Dolomites. May I went to Pond Inlet on North Baffin Island to visit my niece and experience sunlight 24 hours a day and do some snowmobiling and ice berg climbing and sliding. In June I went to Quesnel and Barkerville, home of the gold rush in our province in the 1860s, between the California and Alaska gold rushes. July I went on a 3-day bike trip with friends to and around Whidbey Island in Washington state. August I went to a family reunion, a farewell to the last of my mother's generation, my aunt was 90 and my uncle was 92, they passed away earlier this year. Strong Swiss folk. I went with my daughter and we did some hiking in Switzerland both in canton Glarus where my mom's family originates and in canton Graubunden retracing with my daughter some hikes my mom took my sister and I on when we were 14 and 16, that is 40 years ago !! Then Aug 16 my niece got married, it was a beautiful wedding, the young couple put together an awesome and interesting gathering of their family and friends, their community of support for their new stage in life.


Now it is back to regular life rhythms. On the running front, I am on maintenance mode, running twice a week and hiking 1-2 times a week. One more 5k race this fall, DH and I do this race every year. Life is good.

Edited by: JUNEPA at: 8/31/2015 (17:11)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (190,460)
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8/29/15 4:39 P

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Glad your taped toe held out for your workout, Monty!

I ran 4.5 with my group, first mile around 18 minutes, the next three around 15 each and then a cool down. After that I ran :30/:30 at my pace, 10:40, and slowed down for a cool down bringing my total run this morning 6 miles. Felt great!

However, I think I've got a little piriformis issue on the left side. I learned one stretch for it and will research some more. I had hoped that minor discomfort would have healed with 6 months off of running, but darn, it feels just like it did before the break.

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


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MIRAGE727's Photo MIRAGE727 Posts: 9,860
8/29/15 11:41 A

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Good Morning, Y'all!
Taped my ring toe
(Severely nailed a store display while playing with Gigi! Thought it was her day to be the adult!)
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to my middle toe then went out and did a 5 mile interval cardio session! Dang, I feel good! 2 weeks to Tarpon Springs Tri!
emoticon

Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

Upcoming Races:

Mac N' Cheese Labor Day 5K,
Palm Harbor, Fl 090615
Tarpon Springs Tri 091215
Brain Tumor Alliance 25K Cycle
Clearwater, FL 091915
Rock the Ribbon 10K/5K
Clearwater, FL 092615
Honeymoon Half
Honeymoon Island, Fl
110715


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (190,460)
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8/28/15 2:52 P

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I have 2 out of 4 people in my group committing for our group run in the morning; one said no and one said she will call me. We are running in a park I'm not familiar with, but I've heard it is flat and has restrooms. We'll be using :15 run/:30 walk and probably around 16 minute miles. II did my 2 other runs this week at :30/:30, running easily 13 minute miles.

I'm spending too much time on computer due to leading Beck Reboot on another team. Just wanted you to know I'm still getting back into running.

Edited by: SLENDERELLA61 at: 8/28/2015 (14:54)
Marsha's Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,116)
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8/28/15 9:29 A

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SHARON: Pirfirmoris Syndrom is usually not something one gets over very easily. Like any soft tissue disorder, it usually takes months and possibly longer. That is the bad news. The good news is...many of these you can work with in your running which is why seeing doctors and therapist who specialize in sports injuries is important. When soft tissue is really inflamed, a rests in order. It's tricky to know when to get back into the sport and tricky with some injuries to know if you can carry on or not. I was plagued with plantar fasciitis in both feet a few short years back. After some rest initially, it stabilized to a mild to moderate level. Through taping my feet each and every time I ran, I was able to continue running (previously, I had PF so bad in one foot, there was no way I could run on it...so each situation is different). You had a cortisone shot, so it's possible it'll relax it enough where you can continue without further issues... That was never offered to me and I am not sure why. Every doc has different views on how to treat (as it has been said, practicing medicine is an art as much as it is science). I got of the syndrome once and then it came back after a couple of years and I struggle with it on and off to this day. It has become the new normal for me. I am at the point with it that I know when to back off some and what stretches and other exercise to do to make it better. Occasionally, it pops up for some strange reason. Just had a piercing shot of pain yesterday in it which I think is all part of everything else that is going on (think: Kinetic Chain). I spent a good min doing a modified pigeon stretch where I put my leg on the kitchen table, bent at a 90 angle (like on the floor only in a standing position for this pose) and leaned forward for a gentle stretch that I very slowly increased and then just held for a full min or more. Ahhhhhhhhhhh.......It felt GREAT and the pain subsided!

I am really trying to ditch the sugar. Sugar feeds inflammation. It's not an easy thing to do, though most of the time, I do not even miss it! To go total sugar free is near impossible in this country. Some have said it's a conspiracy with the sugar companies and honestly, I'm beginning to believe it myself. Sugar is more addictive than crack itself, "they" say. By adding sugar (which can act as a preservative as well) to even things like lunchmeat....you get people hooked!

On the flip side, I tried some foods that act as an "anti-inflammatory" but one in particular triggered my acid reflux like there was no tomorrow! Tart cherry juice concentrate! Powerful anti-inflammatory, but it gave me chest pains like there was no tomorrow! I would have panicked thinking I was having a heart attack had I not been diagnosed with the issue from previous chest pain experiences. I immediately knew it was the cherry juice. Stopped and the pains went away. So...major trigger food for me. Tomatoes and cherry juice (eating fresh cherries didn't seem to be a problem).

So much from me today....Keep on keeping on...as Spark folks say...

Lynn


Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,093
8/27/15 8:52 A

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Morning all!

I'm inspired by the way we all seem to overcome adversity and embrace healing. When I think back five years to my first running season, I realize how much I've learned from this group.

There's a breath of fresh air in the mornings these last few days, but unfortunately it's gone by the time I go out to run in the afternoon. But there is definitely a promise of better running weather ahead.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



MIRAGE727's Photo MIRAGE727 Posts: 9,860
8/27/15 7:49 A

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Good Morning, Everybody!
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I always get a boost of much needed inspiration when I stop by. Thanks to all. I'm embracing intervals more these days since my "mishap" (caused by me running around with Gigi in a store) at the beginning of the month. As long as I can get on the course, I will finish!
emoticon

Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

Upcoming Races:

Mac N' Cheese Labor Day 5K,
Palm Harbor, Fl 090615
Tarpon Springs Tri 091215
Brain Tumor Alliance 25K Cycle
Clearwater, FL 091915
Rock the Ribbon 10K/5K
Clearwater, FL 092615
Honeymoon Half
Honeymoon Island, Fl
110715


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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 4,951
8/24/15 9:14 A

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Good Morning! Happy Monday!!

Catherine, No assessment to root cause. I have follow up appointment Friday. So far I have been just told overuse..
Lynn, wishing you a quick recovery. So sorry to hear about the pain you have been feeling.
Dee, Woo Hoo for your 20 miles run..
Jean, Enjoy Your time in Montana visiting Family and Granddaughter..
Seajess, thinking of you and your training.
Marsha, so happy you are back.

I have been following doctor orders and am taking a break from running and any high impact activity. I was originally told a few days, now being told 1- 2 Weeks.. Oh My!! I had the shot treating Piriformis Syndrom last week. I was also told I could also have Bursitis.
I have a Half Marathon coming up on the 9/19th. Last one committed to for 2015. We shall see. Last Fall for this same race I had a problem because of my shoes, and took 2 weeks off, 3 weeks prior to my race, and I did not do too bad, following Galloway's Run/ Walk..

I have been doing Yoga, Stretching and rolling with massage roller and ball. Sitting on heated massager too. Follow up appointment on Friday.. I am getting a little anxious... Sorry to unload, but in over 20 years of Running, I have never had anything like this..

Wishing all a Great Day!!

Sharon emoticon


Edited by: SUNSHINEYOURWAY at: 8/24/2015 (09:18)
Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,116)
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8/24/15 9:01 A

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VOW: Unwelcome to my world! You are right there with me. Different issue, but same ordeal. Therapy and no running... We shall be back! :D

JEAN: Like your bike plan! I do something similar when I'm on the bike trail near this 1.7 mile path around a small lake. Has a couple of challenging hills and will do spurts of speeds. To and from naturally plays out with intervals as there are a couple of serious hills as well as long, gradual hills that have you pedaling quite hard on the up and easily on the downs. Love to cycle...Now I must might get out there today and do it. :D Have fun in Montana and spending time with your grand baby! Doing that myself next week!

MARSHA: Something is always better than nothing...my mantra on those kinds of days. :)

DEE: Sometimes I think going slower is harder on your body!

CATHERINE: Thanks for sharing your achilles story. I will have to remember that about the sports massage when things start to get a bit tough. I know they say we all have one leg longer than the other. Why it's an issue with some and not others, I don't know. Perhaps the amount of the difference and other factors. You are correct that it results in tight calves! My P.T. stressed that a lot and has me doing a number of things to combat it. And again...it all starts in the hips.

I'm wondering if I don't have some other form of tendonitis on the extreme side of my right leg. When I roll this hard, nodule ball there, it is extremely painful where the back of my calf, is only somewhat painful. It's a long line, like if it was the IT band, but when I read about IT band tendonitis, it's all from the knee up to the top of the thigh/hip area. The peroneal muscles are there and a tendon by the same name is at least at the foot part of it. Will have to ask the P.T. He does scrape that area as well and when he does, I feel like I'm going to shoot out the window with the pain. Can't wait for this to be over!

Going to the Chicago Cubs game this afternoon with the Hubby. Through one of my photo meet ups, we received free reserved tickets (next best seating after box seats). I am amazed at how many free things I've been able to do through these groups (belong to 4 photo groups) along with meeting some interesting and fun folks. Long story how I got two tickets to these much sought after tickets...but we are thrilled to go. The Cubbies are one hot team right now and it's been a long time for this city of Cub fans.

Have a great day whatever it may bring. .
Lynn

Edited by: TENISWHIZ at: 8/24/2015 (09:02)

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lynnkirchhoff.wordpress.com/


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,093
8/24/15 8:24 A

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Safe travels, SB. I know you'll have a fabulous time.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
8/24/15 8:21 A

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Mornin'

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CATHERINE: It sounds like a great air conditioning and dehumidifying system. Hurray!

DEE: 20 miles. You are awesome, slow or not slow!!!

***

Lots to do in the next couple days. Heading to Montana to see the Montana family and that little granddaughter of mine.... 18 months old now. Can't wait. Hopefully I can post a couple photos...

Have a great day everyone!

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

"I am still learning." Michelangelo

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




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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,093
8/23/15 8:54 A

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Just glanced through all of this - I'll catch up later!

Catherine, your system sounds wonderful.

AFM, yesterday was a 20 mile run, and I talked one of our newer runners through it. It also meant running more slowly than I wanted to, and somehow I hurt more at the end. Maybe I'm just not in shape this year - well, I know I'm not. Anyhow, it got done.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (252,798)
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8/22/15 1:49 P

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Hello, everyone. Hope your weekend is going well.

Jess, you asked about how many Bulgarian squats to do. I am an advocate of starting small and progressing slowly as your body adapts. You want to challenge it but not overwhelm it -- the same idea as starting with short runs and gradually increasing them. Consistency and patience are your best ally when it comes to strength work. You don't really have to do a lot, just do it consistently.

Having said that, my recommendation would be to start with 3 squats on each leg for the first set. If that is easy, then increase to 4 on each leg for the 2nd and 3rd sets. Rest at least two minutes between sets (you should feel fully recovered). Don't do any more than that until you see how you feel the next day. If you are sore, stick with 3 or 4 per leg for a while. If you aren't sore, then next time do 5 per leg. Assess how you feel after each set as well as the next day for guidance as to how quickly to increase or perhaps how long to stay at the current level. Don't feel the need to rush the process. After 6 years, I'm currently doing 12 per leg in a set. I don't see any need to go beyond that. What you can do once you reach that point (although not necessary) is do them more frequently during the week. To start with, I'd say do them once a week, no more than twice a week. You can also supplement with regular squats and split squats. My trainer usually has me do some form of squats or leg presses at every session (but that's just twice a week). When I'm not doing squats, I'm doing step ups or wall sits.

Lynn, I'm glad you have access to such good PT. I have a tendency to a tight left achilles (this is my "long" leg and I strike harder on that side, even though I have been wearing a lift on the right side for years now and have managed to get my hips into balance. But the brain never forgets :-). When I do feel my achilles tightening, it almost always means my calf and shin muscles are tight (and that I've been lax with the foam rolling). A good sports massage or two usually clears it up. Fortunately, it has never progressed to an injury,

Sharon, I assume that your doctor diagnosed an inflammation? (since he gave you the steriods). Did he have an assessment of root causes? I hope things improve for you!

Yesterday was a busy day. I have been putting off an number of chores to avoid adding any heat to the house. So yesterday I caught up on laundry, baked some bread and did some other cooking.

We have had some cooler weather the last couple of days. A front came through on Friday morning. It was cloudy all day and we got a little rain (not much), but the high for the day was around 85 (rather than 105!) Yesterday morning was cloudy and there was a little more rain. It got sunny in the afternoon and the high hit 90. It was coolish overnight but it is supposed to be 97 this afternoon. It is VERY humid outside.

So with all this, I have been very impressed by this new system. Since the first evening (Wednesday) that it was turned on and had to cool down the house, it has been running in "dehumidify" mode the entire time (since Wednesday night). It has been able to maintain the temperature in the house without running the cooling system at all. And the electric consumption has been awesome (it tells you how much energy the air conditioner is using and yesterday it was 17 kw for the entire day). So I'm kind of eager to see what happens this afternoon as it gets hotter outside. Right now it is around 90 and the system is still on dehumidify.
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Edited by: LIVE2RUN4LIFE at: 8/22/2015 (13:53)
Catherine

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

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

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


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
8/22/15 10:49 A

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Hello everyone..... emoticon

LYNN: I am glad you are able to ride!!!! And you discovered your imbalance and how to fix it. I belonged to a meet up photo group when I lived in Michigan. So strange how crunched I am for time here in Fl. No photo shoots lately for me. All I do is carry my camera when I am walking sometimes.

SEAJESS: Not to fret about first magic mile..... you can tweak the run on future magic miles...it takes time to get the right pace for the full mile.

Accl Gliders..... I do use my interval timer for these. For example if I am using a 30:30 interval. I will run normal for about 10 seconds; run faster for 10 seconds; run very fast for 10 seconds. If I was using a 45:45 interval...I would do the same, just split it into 15 second increments. Oh and always slow down by gliding (letting my momentum carry me) after the final 10 seconds of fast running.

CATHERINE: Hurray for a new air conditioner. New technology is amazing.

SHARON: Hoping that the shot in the rear helped!!! LOL

Hello THEVOW2013.... Sorry about issues....

****

AFM.....
I have been biking much "harder" than I used to. My biking plan on regular (not long) biking days is.... ride 5 minutes as a warm up.... do 30:60 intervals by biking as fast as I am able (given I am in a neighborhood) for 30 seconds; biking regularly for 60 seconds. I do this about 10 times.... then I bike fast enough to keep my HR somewhat elevated for remainder of 10 mile ride. I actually feel like I have had a good work out by the time I get home.

Increasing my walking.... no foot issues at all so far. still doing ST 2x per week.





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

"I am still learning." Michelangelo

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




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8/21/15 2:03 P

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Skimmed over, but plan to come back and read this forum after my grandkids go home this eve. I had a busy, busy day yesterday, but managed to get in a short run. 5 minutes of warm up, 20 min of run-walk-run 30/30, and 5 min cool down for 2.23 miles in 30 minutes. Better than nothing!

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


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8/21/15 9:42 A

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Well, I am in therapy I stressed my patella tendion and no running for a bit...walking and doing hi inclines to challenge myself

God is faithful! He is with me!


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8/21/15 9:32 A

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JESS: So glad to hear how well those new intervals worked! Keep up the good work!

CATHERINE: You system sounds amazing! Incredible how all this new technology seeps into every aspect of our lives. Enjoy your new lower electric bill as well!

SHARON: Good that you found the culprit. I hope the steroid shot gives you much needed relief. Did not have one of those for that so I'm curious to see how you do. Please let us know. Hopefully, after this next half, you can give your body some good relief.

I now have to use my plantar facititis ball that is super hard plastic with nodules all around it (they are flat) to roll over the peroneal muscles on the sides of my calves. They are so tender and sore. Makes me want to go over the roof! It is SOOOO painful! For three minutes 2-3X a day, I have to do this. It is in addition to the ASTYM therapy and is important to keep that healing process of the micro tears inflicted by the "scrapes" going. UGH! The only thing that gets me through it is knowing it'll finally get going on the healing process. I have seen some progress, but still am inflamed! Ouch.... This is one of the most painful things I've had to endure. Not as painful as the bone break (required some serious narcotics to deal with that pain as bones are very sensitive), but dog gone near it!

Putting on my shoes with the inserts and have to serious house clean for some relatives coming over tonight. That'll be my workout for the day. :D

Happy Trails,
Lynn


Leader/Co Leader of:

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lynnkirchhoff.wordpress.com/


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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 4,951
8/20/15 9:35 P

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Hi All!

Oh Catherine, your new system sounds wonderful and so energy efficient.. Glad you have it up and running now.

Lynn, yes it is what you said. I saved a lot of exercises/ stretches for this. My hamstrings are so tight too and have been stretching and rolling it..

Jess, Sounds like you are doing great!! Woo Hoo! Happy Running..

I had the injection yesterday afternoon and geez, it was painful. I was actually having a hard time walking. This morning had the same dull pain that I had been having and now this evening feeling pretty good. I was told rest a few days..

If I get out this weekend, I will be run/ walk and just see how I feel. I really do want to heal and not over do. After this Race, I don't have anything scheduled until April's Rock N Roll.

Sharon

Edited by: SUNSHINEYOURWAY at: 8/20/2015 (21:38)
Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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8/20/15 8:30 P

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Hello Everyone, I hope you are all having a great week.

The new air conditioning system is up and running, and, of course, we should have done this sooner.
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I mentioned that we went with some new technology -- a 5 stage system. Well, we're even more bleeding edge than I realized. I found out today that we are one of only 10 in Texas.

So far, it is really great, although it took a little getting used to the way this works vs the traditional one stage system. The traditional system is either off or on. This one doesn't turn off when the thermostat gets to the desired temp but rather starts ramping down the power output, from stage 5 to 4 to 3 (etc.) until it reaches the stage that allows it to maintain the desired temperature. It was pretty hot in the house last night when they finally turned on the system. We went out to dinner and when we returned, the thermostat had reached the desired temperature but the system was still running at stage 5 (it was still over 90 outside). Over the course of the evening, it gradually powered down, although the temp in the house stayed the same. By the time we went to bed it was down to stage 3 and when we woke up this morning, it was in "dehumidify" mode rather than "cooling" mode.

In dehumidify mode, it moves most of the freon into a holding tank and keeps just enough in the system to keep the coil cold enough to remove moisture from the air rather than lower the temperature. The fan runs very slowly and doesn't use much electricity. This has the added advantage of keeping the air in the house circulating (and filtered) and helps keep the temp balanced on all three stories. The lower stages also run with slower fan speeds so that you aren't being blasted with cold air. This is an advantage for us because the vent in our bedroom blows down on the bed and every time the old system came on, we got cold as we slept. We actually had to use a comforter in the summer! But this system doesn't freeze us out (unless, I suppose, it is still 100 degrees outside in the middle of the night.)

Of course, all of this is done with software. The system monitors the outside temp, the incoming air, the house temp, who knows what else to determine which stage it needs to run in. I have been tracking our electric consumption for the past few months as the old system broke down, so I will continue to keep a close eye on it to see what difference this new system will make. No doubt about being much more comfortable now!

More than you wanted to know, I'm sure, but I'll be back in a while to post about running.
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Edited by: LIVE2RUN4LIFE at: 8/20/2015 (20:33)
Catherine

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

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

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


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8/20/15 2:10 P

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Thanks, Lynn! Thanks, everyone!

I tried the new run intervals that were suggested and jumped my pace up by more than 2 minutes a mile. Awesome.

So I am going to trying every suggestion I get from the Masters on this team. Off to check out acceleration glider video before my run today.

emoticon Woo hoo! I'll be GLIDING!

Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

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8/20/15 9:43 A

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Wow...off this for three days and lots to catch up on. So glad to see all the activity, advice, encouragements! :)

MARSHA: I'll probably be in that 15 sec run / 30 sec walk as I return to running when I feel better...AND....get that orthodic in my shoe. Happy Trails as you continue your return. Again, it's so nice to see you returning to running.

SEAJESS: CATHERINE has a special post on this team for acceleration gliders that includes a link to a video on what they should look like. It is a confusing concept, but an interesting one. Go to this link to see her post...Come back here if you have questions:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=11804x33873R>x48752754


Also....I understand that school stress and fitting things in with that schedule as I just retired from a school secretary position I held for 19 years. Yesterday was our first day of school and I would normally be so stressed out this time of year. Getting everything ready for the kids, teachers, administrators and parents was a nightmare and last year...it caught up with me as our school became a magnate school for a program in addition to regular elementary. The work load continued to grow without any additional hours (though they would pay you if you worked over the designated time, but didn't want you to if possible....what???). Anyway....I ended up with stress induced acid reflux. Thought I had angina b/c I had terrible chest pains on and off. Thankfully, acid reflux is a much better diagnosis. Some meds....diet changes helped during that period, but what really helped, was when the stress settled down (as the school year progressed, less deadlines and a more manageable workload). What do you do at school? I hope you have a wonderful year!

P.S. Also about to turn to that 6th decade.... I am blessed that I can retire as early as i did.

CATHERINE: Thank you once again for your useful information! I took an interest in reading about your lunges and squats. I don't have a problem with the usual squats, but the lunges had to be dropped once my achilles tendon was irritated. Even in the split squats, which is what we did in my weight class, was too much of a stretch on my tender achilles. I had to drop the class altogether as many lifts were over the head and the doc didn't want me to add any weight for a while that would add stress to my hot achilles. The P.T. doesn't seem to think those exercises are any big deal (I find docs and P.T.s are often in disagreement. Most of the time, I agree with the P.T. over the doc as they spend such long hours on the front lines and have such an understanding of body mechanics). The Belgium lunges in your video just might work!!! I will have to give it a try.

Speaking of exercise classes....I'm thinking of switching the weight class for the Pilates classes. I've taken them before and had to stop for a while due to a nagging wrist issue from catching myself in a fall! Tripped over our new driveway and paid for that for four years! Annywho....although there is still some weakness, hoping I can tolerate Pilates b/c that is excellent stuff for someone like me. LOADS of hip strengthening exercises and is 90% all core work. My core definitely needs work!

SHARON: The name of what I had been talking about is Pirfirmoris Syndrome. Is that what he suggested you may have? Google it and YouTube it...you'll find lots of tips for exercise and stretches, etc..... Best wishes on your continued training and your upcoming HM.


JEAN: What's the latest with you? Have you been on any photo shoots of late? Photography has become my #1 hobby and I absolutely love it. I belong to several photo groups that have me meeting a lot of people for tips, tricks, fee Lightroom and Photoshop workshops, etc. Through one of them I even have a free ticket to a boxed seat at Wrigley Field to watch a Cubs VS Cleveland Indians game! I can't believe what an adventure it's been. Most of these groups are from Meetup.com, the absolutely best site on the Internet IMHO.

For runners....this is also another opportunity to find running or walking groups or whatever else our interests may be. Meet at public places with other like-minded folk and have FUN!

OK...off to do my therapy exercises, head to our arboretum to take some photos (of course), throw in a little knitting and somehow squeeze in some housecleaning. Since retirement....I've hardly been able to catch up with myself! :D

Happy Running....Do a mile for me! :D Below is an image of an Egret in a nearby wetland. The Egret was on the endangered list back in the '90s and I remember to see one was like finding gold. What a success it's been bringing them back. The only exercise I can do these days, is cycling and swimming. The later is on hold as even the indoor pools are now closed due to annual maintenance to start the regular season which begins after Labor Day. I will usually ride around this small lake and nearby is a wetland. Well over 20 or so egrets are in this wetland and other photographers have been reporting similar numbers by them. They are off the list...and perhaps the protection is working too well. LOL They are such beautiful birds. I'm glad they are doing well. Here is one at that lake area:



Lynn





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lynnkirchhoff.wordpress.com/


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8/19/15 6:56 P

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Wow, Catherine... I've never heard of the Bulgarian split squat and after reading about it, I kindda wish it was still that way. Looks incredibly hard. Still, if it's all the article advertises, it's worth a try. How many of these do you do at a time?

Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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8/19/15 6:53 P

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Sharon, steroid injections, owie! Hope you're all better for your last half marathon of the year. Seems like you'll have enough time... but then again, I have LOTS to learn about HMs!

Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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8/19/15 6:31 P

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Hi Everyone! WOW! I need to catch up on everyone's news.

Catherine, so happy to hear you are getting that air-conditioning installed. And that they are loaning you all two window units during this process.

I finally had my orthopedic appointment today and was given a steroid shot in my left hip butt area. It hurts more now so hopefully it won't be long where this pain disappears. I won't be running in the morning and instead of my 10 mile run planned this weekend, I may do a short run... I want to get better and my last HM for 2015 is 9/19...

Lynn, doctor mentioned what you said all along. I forgot what it is but saved stretches and exercises for this particular injury. Follow up will be on the 28th..

Wishing all the best.. Now to catch up on everyone's news.

Nice to see you Seajess!!

Sharon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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8/18/15 3:45 P

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Hi again, thought I'd split my post rather than do one really long one.

On the running front, Marsha, I have problems with lunges too, primarily because of my bunions and the resulting stiff, misaligned big toe. It is hard for me to maintain correct form when stepping back. And good form is very important for both lunges and squats if you want their benefits safely.

So instead of lunges, I prefer to do split squats. A split squat has the same leg position as a lunge, but instead of stepping back into it (and out of it in between movements), in a split squat, you position the legs first, then leave them in place as you bend the front leg, then return to standing position. This transfers more of the work to the front leg and puts less stress on the bent back foot. It still works the glutes, hamstrings, etc., just like a lunge does. It is easier for me to maintain correct form when I am not having to reposition the back foot each time. I think a split squat would also be easier for someone with balance issues.

If my explanation doesn't make sense, here is an article:

www.livestrong.com/article/541710-wh
at
-is-the-difference-between-a-lunge-aR>-split-squat/


There is also a variation called the Bulgarian split squat. In this one, you elevate the back leg by resting it on a bench or a chair behind you. That really works the glutes. It is a lot like a single leg squat with the back leg helping with balance. At least to me. This is kind of a quirky article, but the pictures of the Bulgarian squat are good.

www.lifehack.org/articles/lifestyle/
7-
benefits-the-bulgarian-split-squat.html


Edited by: LIVE2RUN4LIFE at: 8/18/2015 (15:46)
Catherine

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

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

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


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8/18/15 3:27 P

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Hello Everyone. Hope you had a great weekend and week!

Well, unfortunately the freon recharge didn't last very long, so we had to bite the bullet and sign a contract for a new system. They start the install process tomorrow. We will be without a system for two days, since they must remove all of the old equipment, reconfigure/reconstruct the attic space, then install the new equipment. Then they will return on Monday to replace the duct work. At least we will be without air conditioning only one night in the three day process. In addition, they have lent us two (small) window units, one for our upstairs bedroom (we've had it since Saturday) and one for the main floor. The bedroom unit does a pretty good job of keeping that one room cool, so we will be able to sleep. We are also lucky in that it is about 10 degrees cooler, on average, this week than it was last week. There's a big difference between 96 and 106!! Plus it is about 5 degrees cooler over night. So we should be able to survive reasonably well.

I'm sure we will be happy that we did this -- once it is over!
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We went with some new technology, a 5 phase system that has the ability to run at a lower output (i.e. use less power) when maximum capacity is not required. That means it is able to run as if it were a 2 ton system rather than a 5 ton system when it is warm but not super hot, than gradually ramp up to full capacity as the load requires. This is more than an energy efficiency benefit. It also allows the system to run enough in moderate months to dehumidify the air adequately. The problem with a big system, one designed to meet the needs of the hottest months, is that it runs very little in the spring or fall. That means it doesn't run long enough to get rid of the humidity in the ducts, which leads to mold (which is currently quite visible on our grills). The new thermostat will have settings both for temp and for humidity. Should be interesting. Since we have far more "moderate" months in than really hot ones, I'm hopeful we will also save on energy costs too. Austin has a tiered pricing system and the extra electricity used in summer months is very, very expensive.

Catherine

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

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

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


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8/18/15 2:47 P

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I'm actually kinda looking forward to my run today after the input from Lynn and Marsha. I'm gonna glide!

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Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

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8/17/15 5:47 P

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emoticon Lynn, I neglected to answer your question. I didn't run or really do much exercise for two years due to first family stuff and then going back to school as an oldster. I also fell into horrible bad eating habits. (Eating fast food in the car while crawling through rush hour traffic between school and home, etc.) When I got to summer break, I vowed to get develop healthy eating and exercise practices and to maintain them through the school year come September. So I am older, heavier and out-of-shapier than I was before.

I ran 3 half marathons and was running a fun run a month, usually a 10K (New Year's goal). The halfs were pretty easy ones, Mercer Island and Portland, negligible hills.

I'd like to run a half for my birthday in April but I'm not sure I'll be able to put in the time with school.

So there you have it, all my secrets exposed.

Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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8/17/15 5:38 P

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Thank you, Lynn and Marsha! I really appreciate the tips about the intervals. Sounds like Jeff has changed things up a bit. I don't know if it's the chronometer rolling over to the 6th decade or two years of not doing much of anything energetic, but that last 30 seconds on the 2:30 interval... well, I feel it. I'm going to try the intervals based on seconds and see how it goes. (I use Runkeeper to time my intervals which requires users to set and interval and then say how many times it repeats. I suspect I'm going to be using hundreds of intervals!)

Marsha, I think I understand your explanation of acceleration gliders. For some reason, the explanation in the "HM: You Can Do It" book was confusing to me.

emoticon Yay for this group! Thanks for taking the time to help me out. It's so nice to have one little bread crumb to follow on the path.

Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

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8/17/15 2:21 P

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Thanks, everyone, for the welcome(s) back!! I'm going to run this eve again.

I agree, Lynn, about the shorter intervals. When I left my JG group in Dec 2014, I was running 2:1 or 3:1 or even 4:1. But they are all using shorter intervals now. As I'm building back up, I'm using mostly 30:30 for solo runs and in the group I'm leading our intervals are 15 run:30 walk. I did not think I'd like it, but it really hasn't been a problem to adjust. Everyone in my group is to run a MM this weekend and the groups may be readjusted.

When asked about stress to knees from short intervals, Jeff said no abrupt stops. He said acceleration gliders teach us to gradually accelerate and glide in a way that is not harmful to knees.

SeaJess, our director had us do acceleration gliders last week. She said to ignore the timer/beeper while we did them. We ran a gentle pace and she said "pick it up." We accelerated a little for 4-5 seconds and she said "pick it up" again and we went faster, but not super fast. Sometimes she had us pick it up a third time and 4-5 seconds later she said "glide" and we gradually slowed, allowing the momentum of our body to carry us forward without powering. And then we did it again. So, I haven't read it out of Jeff's book recently, so I can't guarantee that is right, but that is the way I experienced it. It did seem like it would help prevent abrupt stops.

I have never done the cadence drills either. I had planned to go to a group run this eve that included cadence drills, but my grandkids will still be here. I'll run later. I might look up cadence drills and see if I could do them.

I've run 6 half marathons, 3 10ks, about 40 5Ks, and a couple shorter races. Just getting back to running and no races scheduled yet. We'll see.

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


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8/17/15 12:24 P

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Thanks, SEAJESS....

As for your training...Don't get too hung up on perfection. At least you were building mileage and this the most important thing. Is this your first Half Marathon? If so, you'll definitely want to follow the "to finish only" level. That was my favorite level as it didn't include the spadework. LOL

As for tips... keep reporting what you are doing with any questions and that will help narrow it down. My biggest tip from this group, and the book, "Running until you are 100", by JG, was that I reduced the times within the intervals as I hit my late 50s. Meaning, rather than looking at the 2:1 ration as 2 minutes running and 1 min. walking, I cut it down to 40 seconds running and 20 seconds walking. This, of course, is also a 2:1 ratio. JG himself uses this as he is now 70 and claims it seems to be more beneficial to older runners. Your time is exactly the same as yu are still doing the 2:1 ratio (or whatever ratio you are doing). Doesn't matter if it's in minutes or seconds, but some of us older runners find the seconds more manageable. I know I do.

Best wishes to you! It'll be interesting to follow your progress!

Lynn


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8/17/15 11:34 A

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Good to hear everyone's news! Lynn, sure hope the orthotics work. Running does seem to amplify any little imperfection and that bike crash sounds like it put some major kinks in your poor frame. You're a miracle being back in your shoes and on the trail again after that!

I'm a little lost and discouraged right now. I signed up for a half in October on the false assumption that I would be adding a mile on the long run each week, then was reminded when the library hold on the JG Half book came in on my library hold that the training plan calls for backing off every week after long distance mileage increases. I don't really "get" acceleration gliders (except on the downhill, I think) and I haven't been doing cadence drills. Left to my own devices, I don't do training well, it seems.

SO just kind of reporting in to be accountable. Tomorrow I'll try for my first MM. As I understand this, it is ALL running with a few minutes of walking at the end of half a mile, not the usual run/walk interval.

Any tips 'n' tricks for getting more out of my training time are greatly appreciated.

emoticon Thanks, and happy running!

Edited by: SEAJESS at: 8/17/2015 (11:35)
Jess
Seattle WA

The Beauty of the Mountain reveals itself only to those who have climbed it.

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8/17/15 9:49 A

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MARSHA: Welcome back! What great news to hear how well you have recovered and continue to recover! Whether you race or not...doesn't count! Great to hear you are running again!

CATHERINE: Best wishes on holding out for cooler weather with the A/C. Our furnace had cracked in the chamber that holds the flame causing it to blow out all the time, this, in the middle of winter. We had no choice but to get it fixed while it was cold. We wore coats... It did only take them one day to get the heat going and came back the next to finish up. Our A/C was original and very old and too small for the house (the upstairs never really got cool). So we had both done together as it saved us $1,000. YOU WILL LOVE YOUR NEW AIR CONDITIONER! It'll pay for itself in NO time. They are so much more efficient. Between our new furnace and air (total cost was $6,000) and new windows (can't even remember that big bill!), our heating and electric bills are pocket change! Used to be in the hundreds every month! I bet within 5 years, it paid for itself!

DEE: Good idea not using the GARMIN. Sometimes I think we rely too much on our gadgets anyway. LOL But I love them as well. In dangerous heat, though, I agree...listen to your body more than the gadget!

SHARON: Hopefully, that won't be you on the 3 months of no running. I will say, I am looking at LEAST that amount of time. Whenever I see a runner go past my house, I long to run as well! Hoping it's no longer than the holidays and can run sooner, but I really need to heal! So I will be patient.

JEAN: My motto is, "Anything is better than nothing!" Right now, I am not doing anything off the chart good. Can't swim right now b/c the pools are all closed for maintenance now that school is starting this week. Won't be open (the indoor one) until Tue after Labor Day. I can't run and I can't even walk due to the pain in my foot! Only can ride. Riding on my race bike I can go at high speeds, but less effort, yet with effort, can reach amazing speeds. Not training for anything so don't want to risk what a fall could do at such speeds. Riding my hybrid bike (what most people own) actually takes more effort sometimes! So...feel like I'm getting a good workout if I pedal hard and fast (which is much slower than the race bike...yet more effort!). So cycling can be a very good aerobic exercise if you put effort into it. But even recreation biking beats sitting on the couch.

I have started physical therapy and it couldn't have happened too soon. So glad to be taking care of this. Have my 3rd appointment this afternoon. The P.T. does ASTYM therapy which is scrapping the muscles with very hard plastic tools. NOT PLEASANT in the LEAST! But usually very effective.

CONCLUSION of my injury.... Had little to do with the running (though that was the vehicle that led to discovering the weakness), and all about hip imbalance due to that bike crash I had three years ago! I had a gait analysis done as the P.T. saw I had an unusual gait unrelated to my achilles issue. Part of that was an infrared imaging analysis from just standing on my feet. You could clearly see I put way more pressure on my right foot over the left. I broke my left pelvic ring in the crash and am compensating for it on my right side. This P.T. did not know about my bike crash....and wondered why I'd have this strange imbalance. When I told him about the crash break, he lit up like a Christmas tree. "That makes a WORLD of sense now!!!!" He explained that is very typical and no way would I even realize such a thing. Year one...crashed and couldn't run for almost 6 months...then ran very little. Year Two...Ran more, but not as much as previously. Year three....really bumped it up in distance (not a huge amount of speed work..in fact...marginal...but mileage was greatly increased to previous levels). From repetitive motion of running, the imbalance is putting a toll on my achilles and plantar facia which stems from the calf muscles which all stems from the hip. The ole Kinetic chain effect. I did not even realize how sore my calves were until he started prodding around in there. About went through the roof! So therapy is from the back of the knee all the way to the front of the bottom of the foot. Scrape, trigger point therapy, massage and strength exercises. Have to roll on the foam roller at home 2-3X a day. Hurts like heck! But so far, that is the only thing getting better...is the foam roller tolerance. I've only had two treatments so far, so it is early. Cannot walk two steps without pain....gets a little better after 15 steps.....but then comes back after about 100 feet and goes downhill from there.

Anywho...the treatment besides P.T. will be a customized orthodic and hip strengthening exercises.

So...all I can do now is ride my bike. And that is what I am going to do now before it hits 90 degrees.

Happy health to all of us!
Lynn

Edited by: TENISWHIZ at: 8/17/2015 (09:50)

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8/15/15 7:43 A

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Hey everyone....

MARSHA: Hurray for the return to running!!!

*****

BEST EXERCISE FOR ME: I have been struggling to figure out what this is. I have read so many running books about how to improve one's running ability..., but is that what makes a person that is 65 healthy and fit. It certainly cannot hurt, but I wonder if there is a "best" way for me. Now that I am not running (might someday, but not currently), I do not get my HR very high when biking or walking. Is this okay? I just do not know the answers. I know down deep I am fairly lazy, so I do not want to think "easy" is better..., but logically "easy" might be better for me.... I know strength training is very important. I know activity is very important... just the optimal length of time and effort level is a mystery.

Possibly HIT is the answer.......

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

"I am still learning." Michelangelo

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




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8/14/15 10:00 A

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Sharon, hope your appointment delivers just what you need and want.

I ran 3 miles last eve. I started with a group of about 8 women running 30 seconds/20 seconds walk. Our program director, Sarah, led us in several acceleration glide exercises, stressing that the way to prevent knee problems with these short, short intervals is to glide - no abrupt acceleration or stopping. Jeff had stressed gliding in our recent meeting.

3 girls ran with us including Sarah's 11 year old twins and their friend. Sarah was running with one lagging runner and the kids got so far ahead of us we were afraid they would get out of view; they couldn't hear us call. So I offered to try to catch them. Good speed workout; per Garmin I hit a 7:30 pace for a short segment. I caught up. 20 minutes later Sarah ran up and did some speed work with the girls. They run on a cross country team from a local private school. The twins did great, but their friend couldn't keep up, so I ran with her the last mile or so. Her mom was the lagging runner, but everyone made it finally.

So I ran some really, really slow segments and some speedier ones. My overall pace was only 12:33 per Garmin. It is great to be back to running!

I blogged about our trail running plans. Rescheduled.

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


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8/11/15 9:43 P

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Welcome back Marsha!! I have missed you.
Catherine, I hope you AC is up and running.
Dee, Yikes, you have some real high temps..
Lynn, I hope your PT is coming along fine.

I was planning on running 6 miles this morning but it was real dreary outside with expected storms. I did a warm up cardio and thought I would go out and run close to home just in case it started to rain. Well, I ended up running 4.5 miles and then the misty rain was getting a little heavier. I decided to run back home and once indoors the sky opened up. I am happy I pushed myself out the door. 4.5 miles is so much better than no miles.

Appointment is next week so I am really looking forward in getting answers on this pain I have been feeling. I have a friend in FL who had the same thing happen to her and she told me it took 3 months of no running to recover from it. A big pain in the butt.. I really appreciate all the advice with stretches and foam roller.

Sharon emoticon

Edited by: SUNSHINEYOURWAY at: 8/11/2015 (21:44)
Sharon/sunshineyourway
NC (EST)
Co-leader: Raleigh Team

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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Thanks for the welcome back!

Catherine, appreciated the encouragement to return. Sure hope your A/C is working now or at least soon. We also went 2 days with no air as we got a new motor. Hope it works another 3-4 years as we will then replace this 17 year old system.

Monty - I agree with you that interval running is healthier and we are more likely to be able to sustain running over the long term. I appreciate what you say about strength training, but it seems like I always suffer injuries when I'm trying to strengthen things. I am planning to join a new gym when school starts. My little one starts VPK so I will have 8am-11am with no kids and figure that will be good workout time. But I am going to take it very slowly; not the whole available time. Every time I do lunges seems like my left side (from waist to glut) suffers. One sports massage therapist I say said that some people just can't do lunges and that may be me.

Sharon - Hope your PT fixes the problem. I know what you mean about nagging injuries and it being difficult to know whether to run or rest. I was impressed with your recent almost 9 mile outing. Can't wait to get my endurance back.

Me: I ran a couple steps, not over a quarter mile in July. Started back running regularly August 1st. The psoriasis on my hands is no longer visible, although my feet still show some signs. I'd say my hands are 99.8% healed and my feet are 85% clear. The alternative medicine approach I have been using since March is working. I now have no pain and no bleeding. Hooray! You may remember I had a bad fall and concussion on Sept 27, 2014. The neurologist released me in July. I do have some water on the brain and that may slightly affect my balance, but it is arrested, not getting worse and I don't need surgery.

My best one mile pace/overall pace for the day:
August 1 - 17:25/18:52 - pace leader for Galloway slow group; 2.5 miles; interval :15/:30
August 3 - 12:48/13:35 - solo 2.21 miles; :15/:30
August 5 - 12:12/12:40 - solo 2.97 miles; :30/:30
August 8 - 17:10/18:10 - pace leader 3.51 miles; :15/:30
August 10 - 11:49/13:57 - solo 4.72 miles (last mile was walk @ 19:16 pace); :30/:30

Right now I don't have any races scheduled. Don't know if I'll get back to feeling competitive, but definitely want to run for fun and fitness.




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8/11/15 6:41 A

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It was 106 as I drove home from work yesterday, Catherine. I can't imagine you being without AC at this time of year.

And due to the temperature, I've been running without my Garmin: I don't want to feel pressured to achieve any particular pace, and the only way to do that is not to know. It worked fairly well for me yesterday.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



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8/10/15 8:06 P

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Great to see you here, Marsha, we've missed you.

Hope everyone had a great weekend and a fantastic Monday.

I just finished a not much fun week. I think I mentioned earlier in the summer that we were going to have to replace our air conditioning system but were waiting for cooler weather because the amount of work required would take several days and we would be without a system during that time.

Well, it has been very hot here for several weeks now (after a very nice cooler than normal early summer) and the system has been running a lot. A week ago I noticed that it was literally running non stop from about 3:00 until fairly late in the evening, even with the thermostat set to 80. It was around 85 upstairs during the day and a struggle to get the bedroom below 80 to sleep. Needless to say, we haven't been sleeping very well.

Clearly we needed some freon added to the unit. I called service and got some bad news. This is a 15 year old unit and the freon it uses has been banned and is controlled. Since they added some when they inspected it back in May, they couldn't just come out and add more. Today a technician came out to find the leak, which was in the coil. That's an expensive repair. But since we already had bids from them for a replacement system, the boss took pity on us and approved one final recharge. Cross your fingers for us that it lasts until cooler weather.

Edited by: LIVE2RUN4LIFE at: 8/10/2015 (20:07)
Catherine

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

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

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


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,093
8/10/15 3:44 P

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Welcome back, Marsha!

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



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8/10/15 1:26 P

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I've rejoined the team as I'm now able to run again. Hope to get caught up with everyone!

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


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8/10/15 9:26 A

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MONTY: Good Goals. I do not know why I have this ankle injury. I first noticed tightness behind the achilles three weeks AFTER my half marathon race in November 2014. Being that time of year, I naturally toned down the training over the holidays and gave my body and "active rest...running only to maintain some sort of fitness. The tightness was easily remedied with mild stretching and was an on and off ordeal. I started training for a spring half marathon and very little problems, though occasional issues, cropped up with that achilles. Again...nothing some stretching couldn't cure. Then...training for a triathlon in July, the stiffness began to turn into soreness that would be temporary. Quickly, it would go away...again...on and off. How many times do we have mild to moderate symptoms of SOMETHING....ANYTHING....as a runner? And, about 90% of the time, whatever it is, goes away. So it's always hard to know whether to keep on running for an on again, off again, not a big deal thing or to give it rest. If the latter, we'd always be resting b/c we all know we have some nagging issue going on.

Anyway.... I slowed it WAY down on the last long distance run and am wondering if that was the straw that broke the camel's back. I'm thinking, slower is good. Looking back....you prolong the foot bending motion the slower you go. Maybe pairing that with the on again / off again running, was just too much, but I could not make the 8 miles I planned and took it home at 6 miles not to have run since! I can't walk one block without pain in my achilles and / or plantar tendon.

That said... I have my first P.T. session this afternoon. So looking forward to it. Might have Astym therapy on it and I can see that being painful! Just pushing in slightly on the achilles brings about pain. X rays show no sign of fracture. Bursitis/Tendonitis appears to be the culprit which then triggered the plantar fasciatits as it is all connected.

Best wishes to you Sharon.... Hope you get some answers soon.

Take care and may we all be injury free! :D

Lynn


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I completed 8 mile run this morning with another .5 mile walk/ run and .46 walk/ cool down. Running at a slower pace and walk/ run the hills.

Still feeling that dull pain on my left side and getting a little nervous about my upcoming half in September.. I finally have appointment coming up and hope to find some answers. This has been two months now and totally frustrated.

I only run three days a week and on alternate days I do a combination of Cardio and Strength Training. With all I do I am so surprised I still ended up with tightness on my left side and that dull pain. I have been going to chiropractor, stretching, and using roller..
I was taking meds for inflammation with no results.

Monty, I really am missing Paradise. Hopefully all that rain has moved out now except for the typical late afternoon tropical rain storms..

Wishing all a Wonderful Weekend and Happy Trails!

Sharon emoticon



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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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8/6/15 8:53 A

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Good Morning, All!
emoticon
Wanted to make it a point and time to catch up on "the Daily." Always glad when I do it as I always carry something from it for the day.
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Catherine, when I saw "Chair of Death," no way I wasn't going to read the article! The whole read was excellent. We get "natural" speed from our glutes and core. That's why strength training is so important. I recently read about someone saying she never did ST while long distance training. I was surprised. I would do squats and lunges at a minimum! Oh, I just bought Anatomy for Runners on eBay for $8.99! emoticon

Lynn, I assessed my goals and stopped doing my track speed work a few months ago. Little nagging injuries started coming up. I'm focused on conditioning and endurance. For me, it's all about longevity, and weight management. I don't want to lose any down time in my Tri training as well. No question, I'm finding out interval running is healthier and I'm still posting great times.
Oh, and I was just curious. Is that an infinity scarf you're knitting? (Yes, I'm totally in touch & comfy with my feminine side emoticon )

Dee, I'm feelin' ya on the PF. Thank goodness my running shoes & orthotics have protected me from that!
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Judy in Cali! Great to "read' ya! Cool Runnings for your 10K on Aug 15!
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Jean, good to see you're biking! I love my bike. When I'm injured, I still turn to my biking and swimming when feasible! Love your photography too! You capture the natural beauty of our Gulf Coast!
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Sharon, hope you're doing better and running carefully. You're doing great!
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I think I'm doing well in patience and positivity. The cancellation of Top Gun Tri validated my progress in those areas. I'm looking forward to Tarpon Springs Tri on Sept 12. I've made great improvements in my swim and bike ( My new Quintana Roo screams!) so without killing myself, I see potential for a Personal Best!
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I'm also doing the Madeira Beach Run Series which is on Friday evenings on the Gulf shore and a lot of fun as most my Tri team does it as an excuse to party! I've found that Triathletes are closet party animals and have learned to pace myself with them!
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Wishing everyone Positive Waves & Cool Runnings. Thanks for sharing! I'm off with my Granddaughter, Gianna, to have breakfast, see Shawn the Sheep, then have a healthy walk! That's how we do in Paradise!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

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Mac N' Cheese Labor Day 5K,
Palm Harbor, Fl 090615
Tarpon Springs Tri 091215
Brain Tumor Alliance 25K Cycle
Clearwater, FL 091915
Rock the Ribbon 10K/5K
Clearwater, FL 092615
Honeymoon Half
Honeymoon Island, Fl
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8/5/15 10:14 A

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DEE: I'm with you there on the plantar fasciitis. My achilles tendonitis has "spurred" (pun intended) that on again! It's all connected, so no wonder. Do you tape your feet when you run? The last time I had it, I had it in BOTH feet. It was mild to moderate and I was able to run so long as I taped my feet for the added support which helped immensely. It took TWO years to get over that! Now...back to square one!

JEAN: It's a long road with this foot stuff. But then feet have to carry our whole load, so I suppose that is why! As for knitting, I just found out our library actually has a couple of knitting clubs! Supposedly, they can help you with learning AND problems you come across....so another option for me. Maybe our library has the same thing. Also...Meetup.com has a host of knitting meet ups in most cities. Meeting in public places and sharing knowledge and support. Should you decide to resume this fun hobby.

Went to the doc on Monday and told him there wasn't a whole lot of improvement. He agreed that I can't be off my feet forever, so go ahead and swim and bike if I can tolerate it. If I have pain, back off, kind of deal. He gave me "over the counter" type shoe inserts to prevent the arch from collapsing when I walk that adds stress to the heel (previously, I was in the boot, so couldn't wear these...The boot was a so-so kind of thing...not a big help). Also, I will be starting physical therapy next Monday. Can't wait!!!! My poor heel is so inflamed I really need someone to DIG in there and get some blood moving and scar tissue broken up! I'm so excited that my favorite therapist who has worked his magic before now takes my United Health Care crap insurance! It's better than nothing and I try to be thankful I have any at all....But we lost more physicians and therapists due to this change (formerly had BCBS). Medical people hate UHC as they are cheap for the employer, they are cheap with health care providers. The therapist said his practice didn't take it b/c they demand an amazing amount of paperwork justifying every little thing they do. Now the practice has been adopted by a corporation and accepts it. Stuff like this pushes the little guy into going corporate. Sad.

So....off I go to join JEAN in a bike adventure. Hoping later I have the stanima to go to our outdoor beach (that stone quarry converted into a beach pool) and do a swim outside. Didn't get a pass this year, but after 5 PM, it's only $3.00! So I'll swim from 5-6 PM. Refreshing!

Happy running....hoping to be a running by the New Year....That is my hope. Might volunteer for the race I so wanted to do in November.

Happy Trails...

Lynn



Edited by: TENISWHIZ at: 8/5/2015 (10:17)

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8/4/15 10:01 A

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LYNN; Beautiful photo!!! I used to crochet, kitted occasionally. I would need to lesson or two on knitting if I were to try again. As far as my foot history. Pain began about 3 or 4 years ago. I blamed shoes. Now I know that, that which supports my arches (inside my feet) weakened a lot. But since I kept trying, trying, trying all kinds of stuff, the pain in my feet would subside and return, subside and return. I am going to continue to let my feet be pain free for awhile. Probably another month. Then I will start walking longer distances and see what happens before I ever start running again.

DEE: WTG on the 17 miler!!!

Hi CATHERINE

****

AFM.... Biked this morning.

Yesterday bought a couple wireless speakers from Best Buy and set up the system so I can play music from my computer to wherever the speaker is located. I can play the same music or different music. I can play all my iTunes or Pandora. I like them a lot so far.






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

"I am still learning." Michelangelo

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




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8/3/15 7:48 A

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Looks like I missed a lot! So glad to see everyone posting.

AFM, Saturday was a 17 miler. Our 50 state marathoner is also one of our slow runners and she needed someone to run with so I opted to run with her. Definitely made it easier and I reminded myself you can't do a long slow distance run too slowly. Running with a slower runner served me well last year, I learned my lesson. I hope.

Still feeling my plantar fasciitis after a long run. But it's time to resume squats. Not that those two things are related - they aren't. I've gotten lazy.

Edited by: IFDEEVARUNS2 at: 8/3/2015 (07:49)
Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



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8/2/15 9:23 P

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No problem, CATHERINE! Thanks for the clarification. You always give sound advice. And indeed...GRADUAL is a key word on those sprints. Personally....I think I'm done with sprints as I seem to be injury prone, especially with the pirfirmoris syndrome. Just too much of a vulnerable area for me. Plus, as I've said in the past, what am I really trying to accomplish, anyway... Still...there is that competitive edge in me that has to be tamed! I guess that is how we are built.

JEAN: Here is that knitting project that is driving me crazy! I tried dealing with it again today, and what you don't see in the picture, is the side that has the gapping "seam" or lack there of. I doesn't seem to want to close. I'm only a few rows into the project.... Seriously considering ripping it down to the yarn ball and starting over! Law of laws! This is more frustrating than my slow running! ha!



Lynn

Edited by: TENISWHIZ at: 8/2/2015 (21:24)

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Hi everyone.

Lynn, I'm sorry if I left the impression that I was recommending hill sprints for piriformis syndrome. I was talking more generally about strengthening the hips and glutes and what had worked for me in that respect. As I mentioned, I've never had PFS, although I have had lower back issues.

I'd also like to mention that hill sprints and sprint workouts are different. I started with 2 sprints for 5 seconds each (yes, you read that right). I worked up, GRADUALLY, to 8 or 10 for 5 seconds each with full recovery between, and then, gradually increased the time, dropping back to 2 each time I increased the duration. The very short duration, on a hill, provides enough stimulation to the glutes to trigger adaptations. I almost didn't mention hill sprints because people often can't bring themselves to start really small and progress slowly. And I definitely agree you shouldn't do them while injured.

I'm sorry to hear about the PF. Bummer!

Edited by: LIVE2RUN4LIFE at: 8/2/2015 (14:26)
Catherine

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

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

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


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8/2/15 1:18 P

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SHARON/CATHERINE: I was advised NOT to do hills with pirfirmoris syndrome and definitely NO SPRINTING OR SPEED work. Since then, my research of it on "Dr. Google" has confirmed what my doctor had told me. The hill repeats were somewhat controversial either side...but the sprinting/speed work was pretty much universal. My very first glute injury was from sprinting about eight years ago. I was with a triathlon training group. After a long warm-up, we were to do occasional sprinting on our run. That was fine for the young ones, but it didn't work out so well with me. I feel like I developed a weak area.

Agreed about the hips being weak from sitting. Most of us have had jobs where we sit in a chair all day. I sure did...Then expected my body to go into race mode! Not a good mix. Squats and lunges are great exercises as well as fire hydrants, legs slowly moved out to the side and back from the same fire hydrant position, non-violet donkey kicks, leg raises (not too high), sitting on your butt and doing a butt walk, etc. This, along with other core exercises such as the plank, side plank, very slow ab cycles, bridges, etc. The pirfirmoris thing goes away for some, and for some of us, is something we have to live with and manage. Thankfully, it hasn't stopped me from doing anything, but it does interfere. I am thankful I can do what I do.

My achilles tendonitis has kicked in plantar fasciitis! I see the doc tomorrow. But is really has inhibited my lifestyle. As he ordered, NO exercise of any kind for three weeks (he said two, or until I come back...Being I was on vacation last week, I can't see him until tomorrow, which made three weeks of only walking around allowable...and mostly, in that dang boot!). The achilles is not as inflamed, though still sore, but the plantar fasciitis is in full swing pain mode! YUCK! It took me two years to get over the last time I had it. I was able to eventually run with it as long as I taped my feet. Yes...feet . . . as I had it in BOTH feet back then. This time, it is mostly with my right foot, but the left seems to be acting up a little now and them. I think I will agree to go to physical therapy just to get some deep stretches and get some good exercise therapy going. Hoping I can resume swimming and cycling at the very least.

JEAN: Remind me again what was going on with your feet? ALSO....How is it going with your weather over there? I've seem some pretty amazing photos of some flooding .... I hope you've escaped the worst of it.

Also...here is that picture you requested of my challenging knitting which should be EASY as the pattern is simple enough and is designed for beginners. Only I can make something easy more difficult! LOL

Uh oh...I can't seem to find the photo. OK...Next post. I will leave you with this, my co-photog: An Illinois Prairie Sunset






Edited by: TENISWHIZ at: 8/2/2015 (13:19)

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8/2/15 9:42 A

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Mornin' all.....

SHARON: Hope you get some answers for that pain. And thanks for the photo compliment!

MONTY: Sorry to hear your tri was cancelled. Bummer.

DEE: WTG!!!

Hi JUDY: Your race sounded like a smart race. That uphill climb would be tough.

CATHERINE: Anything to do with dentists make me wince, but we do need them once in awhile that is for sure. My feet (and toes) have been a challenge for several years.

Hi SEAJESS!!!!!

****

Biking in my world.... no long walks and NO running.

Feet are so much better. I can actually roll my arch on a tennis ball now - which a few months ago, if I did, there was a great deal of pain.

Have not been doing any vacationy activities. I think I am in "vacationy" withdrawal.







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

"I am still learning." Michelangelo

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




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I got out a little later than planned. 8:30 am and it got hot fast. Still cooler than a couple of days ago. I ran about 7.5 miles this morning and walked .5 miles for cool down. Toward the end of my run I had to walk run up a couple of huge hill. Left side butt and hamstrings still feeling dull pain and these hills are killers on it.. I am just proud that I did walk/ run.

Doctor referred me to a sports doctor last week and I still have not heard from him. I may end up going to someone my husband went to and thinking about a good sports massage..

Happy Trails!!

Sharon emoticon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (252,798)
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7/29/15 5:29 P

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Jess, I don't know of a video, but here is an article (with pictures) about a varient (called Chair of Death :-) that insures that you are using your glutes. It's the third exercise in the article.

www.self.com/flash/fitness-blog/2012
/0
8/improve-your-running/


This is from Anatomy for Runners: Unlocking Your Athletic Potential For Health, Speed, and Injury Prevention, by Jay Dicharry.

Catherine

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

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

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


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7/29/15 12:57 P

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Catherine, would you please post a video of the squats you describe? (I am one of those who has a terrible time with squats. I would work on them if I had a better idea of how to do them safely.)

Thank you!

PS Glad the tooth is out. Dental health is highly underrated. It is so powerful and can have huge consequences to all parts of the body if neglected.

Edited by: SEAJESS at: 7/29/2015 (12:58)
Jess
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7/28/15 9:11 P

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Thank you Catherine. I will check out Sports Massage..

Sharon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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7/28/15 11:17 A

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Good morning, everyone! I hope that all are doing well.

Hi Judy, emoticon to the team.

July was very, very busy for me. As I mentioned earlier, the first three weeks were taken up with the Austin Chamber Music Festival -- 9 concerts. In addition, I have been involved in extra meetings to help the transition to the new President in September and also to kick the strategic planning process that I will chair next year.

On top of that, I made several trips to the dentist / dental surgeon. Quite a while ago (15 - 20 years???), a partially erupted wisdom tooth got infected. By the time I got it out (long, boring story), I had lost a lot of bone around it, which affected the tooth next to it, making it loose and creating pockets around it. It wasn't periodontal disease, but the effects were similar. It was very hard to keep those pockets really clean and periodically I would get milder infections. The bone would erode a little more and the tooth would get looser. As long as the problems were isolated to that one tooth, it was just irritating, so I didn't do anything about it except see my dentist regularly.

Then over the last year, the bouts of infection seemed to escalate, as did the loosening of the tooth. When I saw my dentist at the beginning of the month, she took one look at my xrays and said it was time to do something. In fact, she was concerned that the bone loss was starting to affect the next tooth over (fortunately, it is not loose yet). So she sent me to a dental surgeon to evaluate whether the tooth just needed removing or if I should also have a bone graft to protect the adjacent tooth. I had the procedure done yesterday and he did not do a bone graft, just pulled the tooth. We will monitor over the next year to see if the bone loss continues. I don't think it will. I don't have problems with my jaw or gums anywhere else in my mouth and the problems in this one spot were directly caused by infections around a tooth that is now gone. At any rate, cross your fingers for me.

As far as the procedure itself went, it was pretty easy. The tooth was so loose that it didn't take much to remove it. I don't actually remember anything about it, of course. They give you a sedative that doesn't put you out but which makes you forget. :-) I have had absolutely no post procedure pain, just a little irritation.

SB, I hear you about those overlapping toes! When I first started running 6 years ago, each of my little toes curved under the toe next to it and I would always get blisters on those toes on long runs if I didn't tape them thoroughly. And sometimes, even when I did. The other toes didn't curve under but there wasn't any space between them, which could also lead to blisters on long runs. That's why I relied so heavily on the Injinji toe socks!

Now, after wearing running shoes with very wide toe boxes (for a time, I wore men's shoes) and especially after wearing Vibrams almost exclusively for my "walking around" shoe for the past 2 years, not only do my little toes no longer curve under, but there is also a space between each of my toes. Even my big toes curve less, although I do still have my bunions and probably always will. But they no longer cause problems when I do lunges, which just goes to show that all of my toe ligaments are more flexible.

This is all good for running, but it does mean that most "stylish" women's shoes are no longer very comfortable. I can live with that.

Sharon, I'm sorry to hear that you are still having problems. I'm glad, however, to hear that you have a referral to a sports medicine practice. I'd also like to suggest that you consider getting a sports massage. Not because it will cure you but because a good sports massage therapist can help evaluate where you are chronically tight and/or other muscle issues that can be part of the underlying cause of your problems. Plus a good massage can (even if temporarily) mitigate some of your pains.

I would also encourage you to add some targeted strength work to your stretches and foam rolling. Weak glutes are a major source of chronic problems for us older, especially female, runners who have spent much of our lives sitting. Add to that weak, imbalanced hips from sitting (tight in front, loose behind) and you have a recipe for recurring problems if you start doing a lot of running and racing as you have been doing.

I've never had to deal with piriformis syndrome, but I did have a lot of lower back issues (not just when running). Weak glutes and hips as well as the hip imbalances from one leg being shorter than the other were a big part of the problem. Wearing a lift to equalize my leg length helped, but did not make the muscle imbalances and weakness go away. That took strength work and that also took time.

The best one exercise for strengthening those glutes is the squat. I would suggest that you start with the one that has you squat in front of a chair, tapping the edge of the seat with your butt each time you go down. This ensures that you are using your glutes, not just your quadriceps, to lower and raise your body. I would also suggest wall sits, pressing down with your heels to support yourself. Hill sprints are also great for glutes.

I know many runners claim that they can't do squats because of their knees (etc). But running has been described as nothing more than a series of one legged squats. If muscle weakness/tightness or poor joint alignment or poor form make stationary, two legged squats difficult, think what is happening to your body when you run. Squats are a runner's friend.

Edited by: LIVE2RUN4LIFE at: 7/28/2015 (11:24)
Catherine

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

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

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


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7/28/15 1:07 A

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Hi everyone!

I haven't been very chatty here yet so I need to work on that! I can tell this is a wonderfully supportive team! Just what I need!

My 10k this past Saturday went well. I had a lot of fun and listened to my body and, Jeff Galloway's voice in my head reminding me to not get winded, take liberal walk breaks, etc. The total distance was about 6.7 miles rather than 6.2 so not too far off but mile 3 was a killer! HUGE uphill climb! I think the elevation climb was about 800-900 feet. Even though once we reached the turn around at the top and it was basically down hill from there, the decline was pretty steep so I was still careful not to just go flying! Because I played it smart, I felt really strong coming in the finish line.

I'm signed up for my next one August 15th. It is the same course location I did my very first ever trail race 6 years ago. I signed up for the 10k instead of the 5k this time so we will see!

Hope everyone is doing well!

Judy

Blessings,
Judy aka "Bootie" in CA

My One Word 2015 is Self-Control


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7/27/15 7:04 A

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Good Morning!!

Monty, I am so sorry to hear about your Tri being canceled this weekend. I saw pictures of all the flooding in the area and it was a wise decision to cancel. Oh my!! A lot of the streets look like canals and this is not from a hurricane... Be safe... Sounds like you and friends made the best of it!! What a Wonderful Group!

Dee, sounds like you had a great run!! Woo Hoo!!

This morning I have a nice indoor workout planned. Even with all the time off trying to recover from last Half in June, I am right on schedule with my 12 week training program. I should hear from referring doctor today to schedule appointment. I would like to finally know what is going on. A spark friend told me if it was inflammatory that after 3 days I should have noticed a difference. I am stretching and rolling and I rested for quite sometime..

I plan on running 3- 4 miles tomorrow listening to my body.

Wishing all a great day!

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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7/27/15 6:32 A

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It must be frustrating, Monty!

AFM, 6X1 mile repeats on Saturday, and it actually felt good. First time in more months than I care to count.

All it takes is one good run to re-energize.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



MIRAGE727's Photo MIRAGE727 Posts: 9,860
7/26/15 6:06 P

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Hey Y'all!
emoticon
Well the Tri Gods determined we would not race yesterday! We respect Race Director's call and know we will race another day.
emoticon
But as others know, when you are ready to rock, and it doesn't happen, we left the race site a bit unfulfilled. The truth of the matter is, all of us who hung out in Transition and stood at the Gulf shores waiting, made the best of it and had good times socializing with teammates and friends! It's all a part of the journey!



Positive Waves!
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Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

Upcoming Races:

Mac N' Cheese Labor Day 5K,
Palm Harbor, Fl 090615
Tarpon Springs Tri 091215
Brain Tumor Alliance 25K Cycle
Clearwater, FL 091915
Rock the Ribbon 10K/5K
Clearwater, FL 092615
Honeymoon Half
Honeymoon Island, Fl
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7/26/15 11:36 A

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Good Morning All!! Happy Sunday!

I got out for a 6.25 mile slow easy recovery run and walked .83 miles. Still dull pain, tight muscles gluteus and hamstrings so I am doing Pigeon Pose and some stretching. I also am using massage ball and roller. Chiropractor will be referring me to a sports specialist to see what is wrong.

I love your pictures Seabreeze!!

Have a Great Day Everyone!!

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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7/26/15 10:21 A

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Biked to McDonald's this morning and got some ice tea!!!

GOOD MORNING.....





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

"I am still learning." Michelangelo

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




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SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
7/25/15 9:18 A

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Hi Trill....

Hi Dee....

....

Heading to the Y soon:)
Have an awesome day everyone.

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

"I am still learning." Michelangelo

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




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7/24/15 3:44 P

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Stopping by for a quick hi. Think of you guys every time I post the races. Not running now and not feeling all that hopeful I'll be biking to Valley Forge from Philly tomorrow. The weather is nice.

Edited by: TRILLIUM22 at: 7/24/2015 (15:46)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
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April 7, 2013 Go St. Louis Half Marathon 2:05:55
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7/24/15 8:25 A

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Well done, Sharon!

Great photo, SB. Any reason why you think you will need that type of community?

AFM, hot slow run yesterday afternoon. But the news from Philly is good: DD is happy in her new job.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
7/24/15 7:50 A

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A photo I took a couple days ago.....

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

"I am still learning." Michelangelo

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




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SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
7/24/15 7:28 A

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emoticon Good Morning.....

LYNN: Post a photo of your knitting project!

Hi SHARON!!!!

*****

PLANT BASED: Last night made a very good dish with whole wheat noodles; kale, red pepper, carrots, onions, mango; tossed in a "soy sauce"- rice vinegar sauce. Next time I make it I will use less soy sauce in the sauce, but it was very tasty as it was.

Also made some breakfast carrot spice muffins from same cookbook. No oil or eggs at all.

But we only have 2 dinners like this each week....then often some leftovers....

Been biking a lot and doing some stretching exercises for my feet.

My two smallest toes on both feet have decided to curl in. It wasn't that long ago when I was practicing yoga (20 years) that my toes would spread nicely on the mat when doing all the different poses.

*****

Toughest thing this week..... we went to visit a CCRC (Continuing Care Retirement Community). Got lots of prices for move in and monthly costs. D*mn.

I am not ready to move into one yet, but just the realization that it is down the road is emotionally tough. How to spend the end of your life kind of decision. There are 4 more in the area that we will visit. DH just wants to know what to expect financially.... as it is a big chunk of money to buy into the first phase called independent living.

Today is a bridge day.

Yesterday was supposed to be an ST day, but I only biked in morning and did absolutely nothing the rest of the day. LOL LOL

emoticon

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

"I am still learning." Michelangelo

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




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7/23/15 10:42 A

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Got out early for another short recovery run. I did pretty good.. 3.33 mile slow run and .24 mile walk cool down. I beat the storms. It is very dark outside now and I think I am hearing some rumbling. I hope to hear from this Sports doctor soon to set up appointment. Chiropractor sent him a referral..

Wishing all a Great Day and those Running any this weekend!! Happy Trails!

Sharon emoticon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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7/22/15 8:22 A

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I sweat for a while after running as well (more AFTER running, than DURING running...or at least, that is how it feels). Totally normal as your body is going through the cool down processes and sweating is a way your body cools down. Therefore, be cautious about showering immediately after a run. I had read that is was OK if you use cool water, or at least, nothing more than room temp, but preferably cooler than that. Hot water at 100 degrees, for example, inhibits the cooling process and adds stress to the heart (people with heart conditions are especially prone to increased cardiac events doing this). I don't have trouble taking a cool shower in the summer, but would struggle with it in the winter. Usually, I wait until the sweating has stopped and sometimes, to the point of where now I'm chilled...so then, the warmer shower feels FANTASTIC! Don't always have that kind of time, however.

Achilles aches and is sore on and off. The splints help. Forgot to were my night one last night so was stiff in the AM. It's been one week in the boot. Two more to go. Shopping with a friend today at an outlet mall, so the boot will definitely come in hand today! It does help take the pressure off the tendon. Glad it's not a 90 degree day like it was Friday wearing that thing. Talk about getting over heated! Ugh!

I've been concentrating more on my knitting during this downtime, but it leads to FRUSTRATION! I'm ready to pitch it out the door, but I'm so determined! Seems I'm ripping out more than I'm knitting in. LOL!

Happy Trails to all. . .

Lynn


Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
7/21/15 10:07 A

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Good Morning!!!

MONTY....your beach running "community" sounds awesome.

LYNN.... I agree, granddaughters are fantastic.

SHARON.... I have vacationed near the ocean in NC, and, it can be just as hot and humid as FL

DEE... Sometimes, I must shower right away after running... and when I get out of the shower... I am still sweating.... seems to defeat the purpose of showering. LOL

*****

AFM....

Walked Sunday
Biked yesterday and today....

Life is beautiful in my world.

VACATIONS.... We always loved vacationing in FL when we lived in MI. And now that we are in FL.... we love vacationing in FL. Have a timeshare on Anna Maria Island in Sept and a timeshare in Treasure Island, FL next May.

Heading to Montana end of August to see daughter and family (1 year old granddaughter).




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

"I am still learning." Michelangelo

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




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7/21/15 7:56 A

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Sharon, every one of mine is a walk/run! LOL

When it's 95, feels like 105, it's a snail's pace. But I did manage the 3 miles yesterday even though I was almost crawling. It takes me about an hour to stop sweating when I get back inside. I know, TMI.



Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 4,951
7/20/15 6:31 P

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Hi All!!

I have been recovering from my June 6th Half Marathon. I am feeling so much better but still do have a dull pain on my left side. I am thinking of going out for a trial run in the morning. It maybe more of a walk/ run just to see how I feel. My next Half Marathon is September and don't want to take a chance on reinjuring myself.

It has been very hot here in NC, feel like temps 105- 107. Very high humidity..

I am just going to remember how cold I was in the Winter and that will be my motivation..

Have a Great Week!!

Sharon emoticon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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I would LOVE to live in the TB area! It IS beautiful there with the Gulf and the sunsets. The ONLY thing keeping us in IL is my 91 MIL and my 3 year old granddaughter. I always say...I can leave my kids, but I can't leave that grandchild! I'll take her over Tampa Bay any day of the week. Otherwise...I'd be there, believe me. Ha... For now, I'll just have to visit and be the official snowbird. We LOVED Anna Maria Island last March/April.

Thanks, Sharon, for thinking of me with the Achilles recovery.... It had gotten better after the initial disabling soreness after that longer run, but is holding steady at this aching period. I go to the doc two weeks from today. So we will see how it is then. I will not hesitate to go to physical therapy. I'm a big believer in that. They sure know how to break up that scar tissue and give you appropriate exercises and other advise for healing and strength.

Going to Hobby Lobby today and picking up supplies to make my granddaughter a shadow box that will contain some photos of her first race and her medal from a kids fun run she did while her mommy ran an 8K trail run. Hoping it will inspire her for more future runs. :)

Happy Trails!
Lynn


Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


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7/19/15 6:13 P

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Oh Monty! I really do miss Tampa Bay!! Not upset at all hearing about all your stories and about all your gatherings in Paradise.. My friends and I use to train on the Beaches Friday nights and run along the Beaches and then tackle that Sand Key Bridge. That was our hill training... I only hope our future will be moving back to Safety Harbor. My son is still living in the Countryside area, but looking for another condo to rent.. If you know of anyone wanting to rent out long term, please let me know. He has been renting same place over 4 years!!

Way to go on your training!!

I hope to start training again on Tuesday. I will probably start with walk/ run to see how I do. I still have left side pain.

I hope everyone is having a Great Weekend! Happy Trails!

Sharon emoticon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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7/19/15 12:20 P

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Sharon, I'm going to apologize now for what I'm about to share. I know you would love to be here to run with us. I'm always looking forward to you doing just that in the future.
emoticon

Every day, after having been all over the world since I was 5, I'm thankful for living in the Tampa Bay area but the Gulf! Here's one more reason....

Friday night, I ran in this Sunsets at Pier 60 Race Series. It starts with a Kids1 Mile Run followed by a 5K on Clearwater Beach. Literally, it's on the sands right next to the water break! I had a sore Achilles so I took it easy but all things considered, I did pretty good. More than half of our Triathlon runs here will include running on sand or beach trail so it's good practice. We also have all hundreds of tourists and locals cheering us on as the Sunsets at Pier 60 is a daily event where Clearwater Beach celebrates the Sunsets!
emoticon

We also have the Madeira Beach Series, held on the beach on other Friday evenings as well! I have to say it definitely is sweet to have these beach runs! And the sunsets are the best!
emoticon .

Edited by: MIRAGE727 at: 7/19/2015 (12:21)
Monty, Team Leader
*SparkPeople's Official 5K Your Way Running Program
*Spark Triathlon Team
*Spark Florida - The Official Team

Upcoming Races:

Mac N' Cheese Labor Day 5K,
Palm Harbor, Fl 090615
Tarpon Springs Tri 091215
Brain Tumor Alliance 25K Cycle
Clearwater, FL 091915
Rock the Ribbon 10K/5K
Clearwater, FL 092615
Honeymoon Half
Honeymoon Island, Fl
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SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 4,951
7/17/15 11:23 A

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Happy Friday!!

It has been hot here too!! I guess if I have to be off from running for recovery, now is the best time... Dee, when I was living in FL, my friends and I met at 5:30 am to run. It was like a sauna even that early in the morning. Snail pace is better than no pace..
Seabreeze, I miss my FL Lifestyle and Pool with Lanai. Swim clubs up here are so expensive..
Lynn, thinking of you and your recovery..
Catherine, I called orthopedic and found out that they won't meet with me since my problem is in the gluteus area. They are thinking I just need PT?

I enjoyed doing a couple of Cardio DVD's and then Shoulders & Arms using 3 & 5 lb. hand weight...

I hope to start back to running sometime next week. I still feel a dull pain in the left butt area and don't want to start back too soon.

Wishing all a Wonderful Weekend and those Running, Happy Trails!!

Sharon emoticon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,093
7/17/15 8:45 A

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Another hot slow run yesterday. My snail's pace is so discouraging, as is the effort required to attain it. I'm not sure what's going on this year, but I'm persevering.

Wondering if today is the day I'll get some word on what's wrong with my dishwasher. This will be service call #3 on this issue.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,116)
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7/17/15 7:59 A

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JEAN: So happy to see you back on this board! I sure missed reading your comments.

In looking back on my injuries, I've realized that I really am not injured much due to running. The only thing I can remember is the plantar fasciitis and I would get that even before my running days. As I mentioned, there's the pirifirmoris syndrome that might be related to running, but I've said it seems more from cycling than from running (both are big contributors to it, so possibly both contribute it for me. I just notice it more after cycling training and events than I do running). When I had the ankle sprain, that came from just tripping over my own two feet walking across the living room. So I cannot attribute injuries to running so much, though a little. Also, I do remind myself that I am not out to make records in running (and I know you aren't either), but I have to remind myself of this as sometimes I try to push myself harder...and what on earth for? LOL! At least when you are our age, people expect you to be slow! I LOVE it! I am going to look forward to being able to train for next spring's Shamrock Shuffle. That is an 8K race, usually in late March or early April, that is the official kick off running event in downtown Chicago. Always a beautiful and very FUN race as you see lots of folks dressed in Irish outfits and doing crazy things like running into a donut shop, getting a donut and coffee and continuing on running! Funniest thing I ever saw!

Anyway...gotta say that I really enjoy this thread and the people on here! You all are so motivating with some great information. So though I will be down and out for a bit, I will race vicariously through you healthy folks and have some fun pity parties with my co-injured folks. In the meantime, for those of us down and out, let's motivate each other to get better and stronger. I need to continue my upper body strength exercises and look forward so adding the lower part in a few short weeks as the doc allows. I should be able to swim and do aqua jogging in a month or less! Cycling as well.

Off to some botanical gardens today with a friend. Thankfully, they have a Tram that makes stops and I will be taking advantage of that with this ortho boot on. It'll be 90 degrees and hoping it won't be too hot.

Happy trails!

Lynn



Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,171
7/16/15 12:53 P

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SHARON: Good to hear you will be back on the road soon! Injuries are NO FUN.

LYNN: I sure do hear your dilemma. Dog gone feet and ankles!!!!! I toss around, back and forth, do I need or want to return to running. I may. I, too, love the atmosphere of races. I am continuing to let my feet rest from the pounding of running. When/if I return it will be a gentle transition.

*****

Me... I am lazy. We were supposed to go out to eat, but may postpone it. We were going to stop at a Tiki Bar before dinner, but it is storming in my world. We will see if it clears up....

Plant based: We are still making plant based meals 2 days a week. Some are NOT very good. Some are very good. This morning I made some banana/oatmeal waffles. They were good!!! My husband is more involved in decided on recipes to try. I am surprised how his "small" involvement has improved my desire to cook.

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

"I am still learning." Michelangelo

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




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7/16/15 10:08 A

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JEAN: So nice to see you on here again! You've been missed! I hope the running break gives you some renewal!

That is what is going on with me by force! NO RUNNING.....FOR A WHILE....MAYBE MONTHS! I went to the podiatrist BEFORE the race (I was VERY tempted to force myself onto the run and go AFTER the race, but talked myself out of that ridiculousness). I pretty much resolved with myself that the race was off as I was in pain even just to walk as the area around my achilles was a bit swollen even. X rays showed a spur starting to develop out of inflammation to the bursa sac where the achilles attaches to the bone. His physical tests of my ankle strength were excellent, so as painful as it is, I did not do too much damage to it. But...the pain is telling me to BACK off. So 2-3 weeks of no swimming or biking either and no weight lifting outside of just upper body in a SEATED position. Can't even do my fluid running class yet. TOTAL rest from extra curricular activities. Then, we start working in the alternate activities but still no running. It could be a couple of months or more before running can start. Then it is reintroduced slowly. I told him about the JG of running and that I am a conservative runner and not even sure how I got this injury. Of course...age came up. Shoes could be an issue...(I'm finding on my research, that flexible shoes are the best for this and here I just started wearing low stability. . . thinking that would help. Minimalist shoes appear to be the best...I will ask the good doc at my next visit).

So.... we will see how this journey goes. I'm sure my non-running friends are thinking....why is she still doing this at this age subjecting herself to these injuries. I ask it myself sometimes as walking and other non stressful type activities are just as good for keeping one healthy. But I LOVE the community and the challenge of racing (slow as I am and not so concerned about times). Do what you love...love what you do. I might not stick it out with other activities if I don't like it as much.

I'm in a boot for when I'm standing or walking more than just to the next room. So...going to put the thing on and get some housework done. That will be my exercise for this rainy day!

Have a good one....

Lynn


Leader/Co Leader of:

Beautiful Beagles Team,

lynnkirchhoff.wordpress.com/


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,093
7/16/15 9:17 A

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Sharon, you've been so active - aside from running - that I'm quite certain you will be able to resume training with no problems. Have you tried aquajogging? That really worked for me last year.

Dee
Houston, TX

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

Twin Cities Marathon
10/4/15
Jeff Galloway 13.5 12/12/15
Austin Marathon 2/14/16



SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 4,951
7/16/15 8:36 A

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Good Morning!!

I am ready to start my workouts. My Chiropractor suggested one more week off from running to be completely recovered.. This has been the longest time ever, since June 6th. I never had an injury before in the 25 years I have been running...Except sprained ankle from tripping, falling on a messed up road in need of repair. I guess 3 races in 63 days took it's toll on me.

Thanks Lynn, Catherine and Dee for all your helpful suggestions..
Seabreeze, I have missed you. Happy to see you!

Wishing all a Great Day!!

Sharon emoticon

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

Upcoming 2015 Races:

*04/12/2015 Rock N Roll Raleigh Half Marathon
*05/17/15 NCRC Classic Half Marathon
*06/06/2015 Raleigh Race 13.1 Half Marathon Spring
*09/19/2015 Raleigh Race 13.1 Half Marathon Fall



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