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JUNEPA's Photo JUNEPA Posts: 10,760
7/30/16 12:53 A

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Lynn, what kind of a seat do you have on your bike? I really enjoyed a recent 4-day bike trip except for my sore bottom. I used to cycle around the island I live on every morning around 6 am, a scenic and nice bike ride through farm land that took me about an hour. Three years ago I started hiking again and I want to keep running, so don't do as much biking any more. I cycle every Sunday about 20 miles and that is it. There is only so much time in a week, alas, for a cardio junkie like me, and I need my rest days too.

Dee, I am fighting weight issues too, but think if I wasn't, I would be gaining weight, and right now, despite my efforts, I am staying the same. I would like to lose 10-15 pounds.

AFM, I did 7x 400s. The plan has them increasing by one each week until a max of 16. Jean, I thought about how I run them, I usually mimic the race intervals like Lynn does. Today I thought, since I am doing a lot of them, I will run 2 of them straight. My pace sense is way out, the first one was 9 seconds faster than the second one. I am going to set one of my Garmin windows to lap pace.

Edited by: JUNEPA at: 7/30/2016 (00:57)
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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,666
7/27/16 1:17 P

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Morton's neuroma. I had two of those - in the old days they snipped the nerve and removed the neuroma, but it leaves the toes basically numb. I don't think they do that much these days.

I think the only thing that keeps me going is that I can't be a runner if I don't run. emoticon and I want to be a runner. That and a marathon scheduled for October.

I wish I liked to ride a bike, but there have been so many deaths here, I hesitate to get back on a bike in my wobbly state.

I am blessed that I have such an active and friendly running group.



Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,317)
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7/27/16 11:36 A

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DEE.... I call those times, Ruts! I've been in those more than I care to count. But, you will get out of it. Sometimes a fun race to train for is just the ticket. Or a running friend wanting to shoot for an event. I'm getting fewer of those friends as they move or quit running for various reasons. If I end up doing this HM, I'll be doing it myself as my friend who normally does it with me is having the exact same foot issue as I just recovered from (achilles tendonitis). Partners in crime!

Rode my bike 11 1/2 miles today. Will do a short run tomorrow and 6.5 on Sat with my granddaughter's mommy as we will be visiting. She has a 10K or something like that, the following weekend so also wants to run longer. She does straight running, so I just tell her to go on ahead and we'll meet. Of course, it'll take me longer. But she has some issue under her toe bed that makes her numb in that area. So she says she ends up walking part of it herself. It's called Morton's something or other.....

Happy Trails All....

Lynn





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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,666
7/26/16 1:23 P

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I've been swamped at work, and on the road a lot. The heat has also discouraged me so by the time I get home, I don't want to go back out to run.

I did so yesterday, though, waiting until after the rain. That mean a nice cool run in the 80s - but there was even a breeze to counteract the humidity.

Of course we're having torrential rains today, but today's a dance day anyway.

Struggling with weight, struggling with running. But not inclined to quit on either front.
I'm thinking there are just times like this.

As to fueling, I think it's a very personal thing. On long runs, I tend to need it around mile 6, and about every 5 miles after that. Well, that's what I do when racing. During training runs, we have sags every 3 miles and often have oranges then.

Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,317)
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7/26/16 8:15 A

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JEAN: A new bike is always fun! Are you opposed to a road bike? I only ask b/c if you wanted to do long distance (but not sure how long you mean), a road bike is light and more aerodynamic. Not that you have to get into the speed of things. You might no like that idea and that is certainly OK. It also depends on what surface you will be riding on. A hybrid works on all surfaces (I have one myself for the times I want to ride on crushed gravel) and is not a whole lot different than a comfort bike in that regard. Hence the suggestion for the road bike as it gives you a completely different option. I have three bikes to hubby's dismay. LOL But I now keep my road bike at my son's house 3 hours away. He can use it....and I can use it on a visit. Then my hybrid...and finally, my triathlon bike. That's so light, I can pick it up with my pinkie! I've been considering selling the tri bike for a good quality road bike.....can't decide. LOVE cycling and I haven't been doing too much of it this summer for a variety of reasons.

MOON: Hang in there with the heat. Finally cooling off here.

JUNE: Best wishes on your endeavors and 400s. Debating whether or not I should do the 800s in this HM training or just go for the time thing.

Back to JEAN: I do my 400s / 800s with walking breaks exactly how I will run in the racing event I'm training for (same interval, same perceived speed to slightly faster). I used to do them straight, then figures, why? Mimic the race.... And on every other one, slightly harder. If I do them this round, I probably won't do the harder ones. I'm gun shy with these feet!

I have considered the nuts and fruit as fuel during the run. Only with SALTED nuts VS the unsalted. Mainly in this heat as I sweat like a pig! I will experiment. Used the Nuun product as well for electrolytes and some energy.....only 8 calories a serving. I know there is a sweetener in there, but it is not much at all.

Heading out this AM for a short run. FINALLY....much cooler! My son and girlfriend were in Amelia, FL last week. Came back here and said it was cooler down there !!!! Maybe the ocean currents helped in their situation. Our heat indexes were 115! Crazy stifling and certainly hard to run in and breathe! Only 70 degrees right now, so I'm looking forward to enjoying this run ....



Edited by: TENISWHIZ at: 7/26/2016 (08:39)




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JUNEPA's Photo JUNEPA Posts: 10,760
7/26/16 1:24 A

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Seabreeze, I run the 400s counting steps instead of seconds, 100 steps running and 25 steps walking. One 400 is about 170 steps running and 25 steps walking. I also walk 200m between the 400m repeats. I have had sore feet these last few days, I am trying to figure out why. One of my hiking friends recently had sore feet and went to the doctor and was diagnosed with arthritis. Another hiking and biking friend has to have a hip replacement due to arthritis. They are both fit and active and not overweight. Often arthritis is just a genetic thing. I am hoping mine is not arthritis, I have a few theories, one being that I was at the computer too long at the counter and leaned my feet on the stool support pegs too long and too hard.

We are finally getting some sunshine after a lot of cloudy and not-so-warm weather. I am planning a short run and a nice long stretch tomorrow. I didn't use to stretch after running because Jeff discourages stretching and encourages foam rolling, but I was getting a chronic sore back and tender hamstrings and I asked the trainer at the gym to give me a routine to strengthen my lower back and hamstrings and he gave me stretches instead, so I gave them a try and lo and behold, my lower back and hamstrings are not sore and feel great as long as I do some good long stretches twice a week. The stretches have to be at least a minute each, because the tight muscles don't release into stretching for the first 40 seconds. I still foam roll my IT band and sometimes my calves, quads and hamstrings.



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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SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
7/25/16 6:34 P

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Evening everyone....

LYNN: One of the snacks in Phil's book...1/4 cup raisins and 1/4 cup almonds. That should work.

JUNEPA: Just curious.... are you running your 400s straight?

MOON: Good job!

***

AFM...
I am like Lynn....doing walk runs, cuz my walk time is much greater than my run time. But I am okay with it right now. It gets my heart rate up enough so I can be in the higher aerobic area rather than in my barely alive walking aerobic HR. :)

Thinking about buying a new bike for some endurance exercise. I will not be able to run long with my feet, but would like to do something for a longer time. My current comfort bike would work, but a new bike would be fun. Some hybrid, I think.

Basically, life is very good. :)

Jean
Bradenton, Florida


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MOONYOGAGIRL's Photo MOONYOGAGIRL SparkPoints: (60,680)
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7/24/16 7:01 A

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long Saturday run: 9km (which is normally no problem, but it is so hot and humid right now..) 1:26 minutes, with walk breaks

JUNEPA's Photo JUNEPA Posts: 10,760
7/23/16 6:40 P

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Lynn ... yay for weight loss success. When thinking of a plan for endurance training, you could up your calories to meet your extra calorie burn for the run, and use those calories to fuel during the run and also, as Jean says, remember the pre and post run nutrition as well. I usually fuel during a run over 35 minutes and Jean says she does after 90 minutes. I know I hit a wall quite quickly going over 45 so start at 35. I don't know the official recommendation for what distance or time in the run to start fueling. Maybe Catherine will weigh in on this. It is a lot harder to stay on a weight loss trajectory when doing long runs, but not impossible I'm sure,with the right planning.

Sharon, way to go with your fitness routines and social support, you are doing awesome !!

Patrick, I am guessing runner's high is very difficult to experience when it's hot, but you have probably felt it before in more temperate weather. Way to go, pushing through training and having a plan despite the heat.

Trill, nice to see you on the thread, that's great your running training is up and running again without the PF !! You are having a very busy, and I imagine, a very enjoyable summer this year. That is my advice to myself too when I am feeling good and wanting to improve my fitness and speed, " ... it should be okay as long as I don't get over ambitious "

Moon, if there is a choice between running and posting, running would be my first choice too. You can post about several runs, or when you have time. That's awesome you are doing 16k long runs !!

Jean, nice to see you on the thread with your cheery greetings almost every morning :)


I did my speed training on my home-measured 400m today. The plan for this week was 6 x 400m in 2:15 to 2:18 and mine ranged form 2:09 to 2:21 and averaged 2:14 so I am doing okay so far. It is hard for me to run the exact time range, and I try to be as close as I can and on the fast side. Next week will be 7 x 400m and as the repeats go up in number, I am guessing my average will rise a bit, but I will do my best to not go over the upper time of 2:18.


1st 400 - 2:08.6
2nd 400 - 2:14 4
3rd 400 - 2:16.2
bathroom break
4th 400 - 2:21.2 .... this slow lap scared me, and I tried harder, too hard, for the last laps
5th 400 - 2:11.2
6th 400 - 2:12.5

average - 2:14.0

Edited by: JUNEPA at: 7/23/2016 (18:53)
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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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,317)
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7/21/16 10:59 P

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JEAN: Tried to find your book in the library here, but they didn't have it. But they had others, so borrowed them and will try to figure out a plan. Thinking I'm going to have to eat quality foods before my LSD runs at the very least which will be extra calories. Already looking into raisins with a few SALTED nuts with all this heat, with electrolyte water. Afterwards...perhaps some yogurt.

This Sat., a long distance run, slow, of about 5.5 miles. We will see how my feet hold up. Each week will be a test that I know could stop at anytime if I have issues.

CINDY...Glad to hear your feet are better! Enjoy Chicago! Ain't much cooler here, that is for sure.

JEAN....Hope you figure out how to run without issues as I. So frustrating b/c I sure like to run as well.

That's it from the equator in the north. ;)

Happy Trails....





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SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
7/21/16 1:32 P

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HI everyone...

TRILLIUM: So good to hear from you!!! And glad to hear you pf is not causing any issues. Good job on the running.

MOON: Hurray for a good longer run!!

PATRICK: Some runners start eating gels or some other energy food once runs start lasting more than 90 minutes. Me, I never did until the 2 hour mark. I know some that do not add anything at all for HM training or races. Every BODY is different. From what you have said, you seem to be a strong runner..... remember injury free is the key!

I live in Florida.... summer running is SWEATY...LOL.

***

Walked today with a little running thrown in. I love running - I have to figure out how to include it without continually aggravating my arches. They do not hurt if I do not run. Ho hum.



Jean
Bradenton, Florida


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,712
7/21/16 8:32 A

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This has to be the craziest summer. I've been to St Louis, Kansas City, Montreal, and Wichita

I'm leaving for Chicago on Sunday. But tomorrow I'm driving from Philly to DC/Baltimore area to see my parents. And Saturday we will have 20 people -- they're the people who work in my husband lab

Anyway I'm chugging along with my running. No plantar fasciitis pain recently. Ran 10 miles on Tuesday using 30/30 and 4.5 miles today with 1/30. I'm registered for the Philly RnR half marathon on September 18. Should be okay as long as I don't get over ambitious


Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
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PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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PATRICK767 SparkPoints: (71)
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7/20/16 5:00 P

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Yesterday: 30 minute run, no intervals. My pace wasn't great, but I felt pretty good for two days after an 8 mile run/walk.

Seabreeze, I think I just have a hard time feeling any sort of runner's high when I'm too hot. How people enjoy running at even higher temperatures than what get to me, take the Badwater ultra race for an extreme example, I don't understand.

I could do with a little weight loss though it's not my primary goal. I'm a few pounds lighter than when I started. About ten more pounds would probably put me around my ideal weight. It's an interesting topic. I see people talking about 1200 or 1400 calorie diets and wonder how on earth they have the energy to run long distances. As I said, I have to push well-timed calories to have enough energy for my run and while I'm not tracking it closely, I think I'm consuming a little more on run days than I did before I started running. I definitely am on long run days.


MOONYOGAGIRL's Photo MOONYOGAGIRL SparkPoints: (60,680)
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7/19/16 9:56 A

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guess I am better at running than posting...
did my long run on Sunday (16km in 2:30h), surprisingly it was quite good. was so afraid I could not stay in my plan, because last long run was such a struggle

today hot iron and 30 mintes treadmill. hot and sunny, finally a summer day, but not good for running

SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
7/19/16 7:38 A

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Mornin"

SHARON: Good to see you....your running is going strong...good for you!!

PATRICK: Runners just keep learning what works for them and what doesn't. And sometimes the body is just rundown. To me, runner's high is a GREAT feeling, not an exhausted one.

It is a balancing act to get enough calories to run strong and still lose weight (if this is a goal). I read a book awhile ago called Nutrient Timing for Peak Performance. It helped me know what was needed before and after every type of run - especially when I was training for HMs.



Jean
Bradenton, Florida


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7/18/16 11:54 A

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I'm jealous, JunePA. Vancouver Island looks so beautiful, but I've not had a chance to visit yet.

PATRICK767 SparkPoints: (71)
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7/18/16 11:47 A

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I haven't checked in for a couple weeks. I've done a few more runs including another long run yesterday and have learned some things that fall under "what not to do". Here's one: I've always had a pretty high metabolism that makes it even more important that I get enough calories at the right time for a run. Last Wednesday I had lunch about 1pm and figured before running in the evening I'd just have an energy bar around 7pm and some blueberries and do my run before having dinner so I didn't run on the full stomach. I got delayed starting my run though and didn't get out there until about 9pm. After just 15-20 minutes of intervals I knew this wasn't working for me. I slowed my pace, but my energy level tanked anyway and not much past 30 minutes I gave up, failing to complete the planned distance on a regular run for the first time. Apparently I can "bonk" that fast.

Yesterday I pushed calories and fluids so I'd have the energy for my long run. Unfortunately it didn't go any better than my previous long run. It was worse. Again it was very hard even though I slowed my run/walk pace more to about 12 minutes/mile. I expected slower on part of it because I did miles 1.5 to 4.3 on trails with uneven footing and some brush. The rest of the run was on asphalt again and I thought I'd feel better, but no. The heat was rising fast. It was 81 degrees when I started (not too bad) and 88 when I stopped (ugh!) at 7.8 miles, about a mile shorter than I'd planned.

What is this "runner's high" I keep hearing about? hah. It never happened yesterday. I don't know how people do these hot weather summer races. It's pretty miserable. Bring on autumn!

SUNSHINEYOURWAY's Photo SUNSHINEYOURWAY Posts: 6,266
7/17/16 6:45 P

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Stopping by to say Hi!! Oh My!! Do I have a lot of catching up to do.. I really have been MIA..

I had a wonderful race back in June.. 2nd HM for 2016 and now training for my last two in the Fall.. My 4 week recovery was perfectly timed and now I will be on my 3rd week of 14 Half Marathon Training for October Race. I met a Half Fanatic last year and this year. We are getting together on Sunday's for our long run. It sure is nice to have someone to run with. Our pace is very close.

I joined a group on FB and have been having fun with it.. Coach Jenny 2016 Challenge from Runners World.. Lots of plans and Challenges have kept my motivation going..

Well, now to spend sometime to catch up.. Hope you all are having a great weekend!! Happy Running!!

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

Upcoming 2016 Races:

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



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SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
7/17/16 3:46 P

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Hi y'all...

JUNEPA: Repeating what I have said.... I wish I lived closer. So fun and beautiful. Do the dogs have to be leashed on these hikes or do they get to run all over.

LYNN: Try sending Dr. Phil an e-mail. See if he responds. After reading Fast After 50 by Joe Friel I sent him an e-mail and he responded. You never know.

**

No big plans this week.... if we would actually have a day without severe thunderstorm warnings I would plan a picnic at the beach. The storms have been horracious (a new word).

Jean
Bradenton, Florida


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TENISWHIZ's Photo TENISWHIZ SparkPoints: (36,317)
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7/16/16 11:01 A

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DEE / JUNE: Whole 30 is a good quality diet as well. Not one diet works for everyone. My friend that liked the idea of Dr. Phil....no way can she do it. They eat out all the time...So not sure what would work for her. I don't like to eat out a lot. I enjoy doing so as a treat. The few times I've eaten out and made wise choices, still comes out to a lot of fat, sodium, and calories, as I track all this on myfitnesspal.

JUNE: Love the photos! Looks inviting!

JEAN: Sounds like a plan to me. I've actually thought about doing that myself, but decided I really need to dump the pounds and learn more about how to put these foods together appropriately. So for now....sticking to the plan. But totally understand about the hubby issue!

Ran/Walked 4.25 ....slow and easy for 59:56. MIGHT go after that half marathon in late Oct after all. Foot feeling 99%.....100%. If I have ANY issues...I will stop. My main concern now is incorporating tis diet to fit endurance running should I go that route. Will definitely have to eat a few more quality carbs and figure out the energy supplementation. More research!

Edited by: TENISWHIZ at: 7/16/2016 (11:01)




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JUNEPA's Photo JUNEPA Posts: 10,760
7/15/16 10:52 P

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Seabreeze, I did a 4-day 180km bike ride this week with 4 friends, on south Vancouver Island, it was great, I just came home yesterday and I will do a blog soon.
Last week I did a 4-hour hike with Frida and other friends with our dogs. We went to Elk Mountain, it was cloudy so we did not get a great view, but there are meadows of mountain flowers up there along the ridge, they were beautiful. That is the first time I have taken Frida on a hike longer than 2 hours, I packed a lunch and brought food for her too, we all had lunch at the top. Frida loved it, especially that she was with the other dogs. I haven't been on a longer hike since I started working part-time on the farm again. A good time was had by all :)





I am disappointed again with the spark upload photo quality. My photos show riots of orange, blue, yellow, red and white flowers.


Edited by: JUNEPA at: 7/16/2016 (00:11)
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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SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
7/15/16 7:13 P

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Good evening all....

LYNN: Hurray for pounds lost and food feeling fantastic!

MOON: It has been awhile since "baby" days in my world..., but I know sleeping is a luxury when you have a baby!

DEE: It was Dr. Phil's 20/20 diet... but I have let it go and just trying to follow the end of the book's suggestions on each meal. I feel like it it healthy for me, but not always convenient with my DH's no oil at any mean and no meat 2 times per week. I will make it work as I am able and willing. I agree with Lynn that the recipes and simple to prepare and very healthy. I definitely like to have a beer (often).

Hi JUNEPA - Have you been hiking?

****

LIFESTYLE EATING CHANGE:
It is true, I must start somewhere. So, as I said to Dee (above) I am trying to be on the suggested eating as if I am already at goal weight. I do not want to put the effort into making 2 different meals or supplementing DH's meals. Maybe I am lazy. Maybe I am weak. It is just easier to roll with the flow.

I love the recipes in the diet.... almost all of them a so easy to make and extremely healthy and tasty.




Jean
Bradenton, Florida


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JUNEPA's Photo JUNEPA Posts: 10,760
7/15/16 6:03 P

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Dee, I looked over the Whole30 on the internet. What is the long-range plan after the first 30 days?

Diets these days seem to be variations of quality fats, specified quality proteins ( some no meat, some no dairy, some no beans), carbs from no to slow to unprocessed. Anti-inflammatory and antioxidant foods are stressed. I like non-processed foods, low-to-medium carbs, high quality and adequate protein, quality and adequate fats, lots of greens and vegetables - that includes a lot of different kinds of diets, Dr Phil, Dukan, Joel Fuhrman, 4Hour body ( a current favourite), I am trying to include nutritious quality unprocessed foods in appropriate proportions. I reached goal weight with Dukan and could probably reach goal weight again with Dukan (I would like to lose 15 pounds) but it has no limits to what you can eat (if you eat the foods on his list in each of the stages) and I really want to train myself to be moderate and I want to slowly and surely reach my goal weight and lose some bad eating habits and never leave goal weight within a 5 pound range again. There is a group of sparkers on the Beck diet and on the At Goal & Maintaining + Transition to Maintenance spark groups who are at where I want to be.

Edited by: JUNEPA at: 7/15/2016 (18:04)
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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7/15/16 11:09 A

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Interesting, but probably too limited for me. Still struggling to find what I like AND is effective for me. That seems to change over time, which is so frustrating. Sticking to the Whole30 for the most part, except for when I have to have a glass of wine. emoticon

Tomorrow's long run is 17 miles, so I'm thankful we're starting at 4 am. The heat and humidity are still bad, but at least no sun.

Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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7/15/16 8:57 A

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DEE: We are on Dr. Phil's 20/20 plan. He calls it a diet...but it's really a lifestyle change as it's a healthy way of eating.

In a nut shell:

Phase One, 5 days: Cleanse and get to know your 20 basic power foods that are high thermogenisis foods (foods that take more energy to burn), such as nuts, beans, greek yogurt, green tea, cod, leafy greens, lemon, apples, garlic, mustard, olive oil, coconut oil, etc. You follow only the recipes provided that uses only these foods for five days. Avg. calories: 1200

Phase Two: 5 days: Some additional foods are added with new recipes for variety. The avg calorie count for this phase is between 1300-1350.

Phase Three: 20 days: More foods added. Many new recipes to choose from. Avg calorie count for this phase is 1400+.

You repeat these rounds as many times you need to lose the weight desired. Then follow a maintenance program using either the recipes in the book or the formula to make appropriate recipes yourself (adapting some from other sources, etc.). The main rule of thumb is to have at least two of the 20 basic power foods included in each meal!

The recipes require a little time in the kitchen, but are quite easy to make and you can make some or all of it ahead of time if desired. They are for one person but easily can be multiplied. Best of all....THEY ARE DELICIOUS! Only had one or two wasn't nuts about...the rest, amazingly yummy!

The plan is for four meals a day about four hours apart. Reduces your craving for sugar and salt. No red meat. No artificial sweeteners. Calls the food groups: Complex Carbs, Fit Fat, Power Proteins. ALL VERY HEALTHY FOODS known for their power food, antioxidant, inflammation fighting properties. I have never eaten this healthy in my life and I can tell you, three weeks in I feel fantastic! I absolutely LOVE this plan! I actually have more energy and enjoy cooking where before....hated it and indulged in convenience type foods. My body doesn't know what hit it! Ha!

Not every plan is for everyone. My friend is intrigued with the diet. But her and her hubby LOVE to eat out at nice restaurants (they are loaded and both retired now). This wouldn't work for her. I'm not sure what will as they love high fat food. They aren't THAT overweight either so not sure how they do it. I would be a thousand pounds eating like they do! Everyone is different.

I should add.... Dr. Phil hired a team of nutritionists to come up with the food plan and he deals with the psychological portion of overeating and reprograming yourself to eat to live not live to eat.

P.S. Do NOT feel guilty coming on here. Come here to be motivated. :D

MOONY: WTG plugging along in spite of obstacles. Hard for young moms to get motivated and get out with all you do!

Edited by: TENISWHIZ at: 7/15/2016 (09:01)




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7/14/16 9:01 A

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emoticon
Too much working.
Not enough running.
Feel guilty so I stay off this thread - so stupid. emoticon

So what's this diet you are all on?

Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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7/14/16 6:06 A

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JEAN: date night sounds great. kind of miss that, we have a 9 month old baby who seems to need less sleep then us

back from 4km run, in 29 minutes - fastest since baby. guess the cold rain after second km helped...
maybe I have enough energy for hot iron class tonight

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7/13/16 9:49 A

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Just coming onto this thread makes me want to run. Should have done it earlier b/c thundering out and storms just to our south rapidly moving in. Will be too hot and muggy later. Tomorrow could be iffy as well...Have an early hair appt that takes a while to get to, is early, and again...will be too hot and muggy. Of course, I could go to the Y and do it on the dreadmill. UUUUCK!!!

JEAN: Thanks, Jean, on the photo.... Officially lost 8.5 lbs, two days before my 3 week anniversary on this plan. I've been fairly faithful, and when ordering out, although it's not ideal, I follow his ideas in the book for ordering out. BUT...that said, it's a matter of time when I jump totally off due to social life. And that is JUST fine. As you say, just jump back in. A question was asked on the fb support site I'm on about this very thing. Do you start over? Or pick up where you left off? The suggestion is, if it's just a day or so of being off, you can just pick up where you left off. If it's something like coming back from an indulgent vacation, get right back on Phase One.

I had the Apple Pistachio French Toast this AM....YUM YUM and YUMMERS! You don't even miss the syrup!

My foot is feeling like it is 100% healed! I'm so thrilled!!!! Would really like to go out and pump out four miles....but as I type, it's getting darker and darker.

Keep on moving, my friends! Have a great day!





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7/12/16 7:07 A

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Mornin'

LYNN: Great photo....I am stuck at 4.5 pounds after 11 days....but that is okay - out to eat last night so did not fall in line with diet - but right back on track today.

MOON: Good job. You will be ready for that HM....lots of time:)

Date day yesterday.....

Movie - Independence Day (exciting, but not exceptional)
Shopping - new kitchen utensils (lol) and shirt for DH
Coffee - got a free coffee from Macy's when DH bought his shirt
Beer - went to a small mall restaurant bar - had a drink during happy hour
Dinner - flatbread and an awesome salad

Today
Walking
Pinochle
:)

Jean
Bradenton, Florida


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7/12/16 6:58 A

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just back from my Tuesday run - 9 km in 79 minutes (5.6 miles). saw some rabbits on the way, including a white one (first I ever saw, wild rabbits usually are brown) and a film crew. luckily they allowed me to run past.
yesterday was quite hot, did 30 minutes swimming. at night we had a thunderstorm and now it is rainy again. my long run on Sunday was ok (well, only 9 km), hopefully I can catch up - HM is on 25. September...



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7/11/16 11:39 A

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Dropped the walk interval down to 35 sec. Kept run portion the same 30 seconds. Didn't even notice a change. Had to slow the pace down due to high heat and humidity. Didn't get out until 10 AM. My bad.

Hope you peeps are able to get out early before this heat!





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7/10/16 8:25 A

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Good Morning....

JEAN: Lost almost 9 lbs so far. First phase of 5 day plan is about 1200 calories. Phase 2 is about 1300 and also 5 days and Phase 3 is about 1400 for 20 days. The rotation of this plan challenges your metabolism with variety keeping it in check along with the thermogenesis food combo in the meals. I also felt the lack of carbs in that first round, mainly just when trying to do my walk/run. A gal in a fb support group for the diet said her doc told her to have a bit more carb/protein before going out. She spreads peanut butter on a Waso Light Rye and said that seems to do it. Might have to do that next time I'm on that round.

Like you, I'm feeling really great. VERY alert during the day and have been sleeping better than I have since I can remember! IBS is tamed! Acid Reflux seems to be GONE. And lately, my run/walks have had more stamina in them....thinking my body may finally be adjusting to this new way of eating.

The purpose of using the recipes in the book for the phases is to train us how to prepare meals with these power foods ..... using at least two ingredients from the 20 thermogenesis list. The nutritionists that designed this plan have really put a lot of smart thinking into it! I absolutely love this new eating plan! :D

Had the Salmon with this garlic spinach and brown rice with pistachio mixture in it last night and it was really yummy!!!! I NEVER would have thought to combine those ingredients together. Was a family hit last night.

HOT HOT HOT week coming up....we'll see how it goes. Thinking of resuming cutting down my walking time to 35.....but if the heat stresses me, will move it back up. I'm such a wimp in high heat and humidity!







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7/9/16 6:53 P

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WOW - a first - no messages for 3 days. - what's up?

AFM...
New way of eating is NOT hard to get used to.... loving it - feeling like I am eating "more" healthy than I did before - and I thought I ate pretty darn good.

Enjoying the class at the gym. I am not a class person, but it helps with motivation right now.

Reading Patrick Ruthfuss' The Wise Man's Fear (fantasy - book 2 in series - very good)

Jean
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7/6/16 8:43 A

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Hi....

Patrick: Long runs should be slower (not faster - lol). You are doing great!!

***

As for the 20:20 diet.
I am going to be adjusting it. After the first 5 days, I realize I am not getting enough carbs to keep my body, mind, and spirit in balance. Not enough calories each day for this girl.

The best part (for me)...
I have every meal planned on a word doc. It says what I am supposed to eat and I have included the recipe or ingredients for the meal or snack.

In this way, at breakfast or lunchtime, I do not wander into the kitchen, open the refrigerator and ask - what should I have. I tend to be lazy without a plan and just choose whatever is easiest - not always a balanced meal.

This I will try to continue....

*****



Jean
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7/5/16 11:03 A

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Good morning to all! I'll catch up later, but everyone seems to be very busy.

I haven't been feeling it (running, diet, anything) but have trudged on. I ran the Baytown Bud Heatwave 5 miler yesterday, and it was brutal. Now it's back to training for the Chicago marathon in October.

I'm loving the running track, with dogs stealing markers!

Patrick, 65 degrees and low humidity? Wow!

Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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7/5/16 10:34 A

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Last Wednesday and Friday I switched to a 2:30/1 run/walk ratio for my regular runs and did them in about the same time I did 3/1 ratio runs. I'm playing with different interval times and haven't decided which one works best for me yet, but 2:30/1 is closer to Galloway's recommended intervals for my pace. Both runs were 13 intervals for about 4.2 miles total.

Yesterday I did my next long run, 27 intervals for 8.3 miles. I stuck with a 2:30/1 ratio, but increased my pace time from about 10:45 on my recent shorter runs to 11:15. I was completely wiped out when I was done. I think I'm going to have to pull back a little on the long run distance for now or do a slower pace with an easier ratio like 2/1 run/walk. Unless of course I run when the weather is like it was on Friday night's run... 65 degrees and low humidity. It felt great! :)

SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
7/4/16 1:48 P

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Hellowwwww

LYNN: Your friend sounds amazing. So, I am thinking about a better biking bike - as I will still run, but definitely no endurance possibilities for me. I will have to check them out. I bought the bike I have about 4 years ago (casual bike). I am on day 4 of phase I, but not following it to the letter - but very very close. I have lost about 4 pounds so far. I cannot say I DO NOT get hungry. The recipes are so easy to make, balanced,and tasty!!

JUNEPA: So fun to exercise with your dogs!! Great photos!! Yes, I do plan on attending the Senior Fit class again. It helps with my poor motivation of late.

MOON: Keep up the good work. We all have days that are better and worse than others. Hope you are feeling good now.

***

Biked yesterday
Walked today
Will try running tomorrow - see how my feet feel.

HAPPY emoticon to those of you in the states (including me)!!

Edited by: SEABREEZEXX66 at: 7/4/2016 (13:48)
Jean
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7/3/16 3:42 P

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JUNE: Beautiful property! Good for you measuring out your run workout on such gorgeous land!

MOON: Hoping you are feeling better soon and back to your "normal" running.

As for me...my "normal" running is way off. Thankfully, the weather has been much cooler and I have not run into any heat stress or lack of fuel "walls". But, I can tell my legs are still on the dead side. What's strange is....the legs feel FANTASTIC when I walk! They feel lighter when I walk....heavier when I run. LOL Whatever! I'm just sticking to my 40 sec walk/ 30 sec run for now. I've pretty much wrote myself off on the triathlon in Aug (which I was going to do for fun only). I'm not against any future 5K (and maybe even a fall 10K) just for fun race. Most likely NOT the fall half marathon. This is definitely still the summer of healing and recovering and I'm thankful that I can at least be back in the running game and not have pain!

Oops...forgot to "send". Since writing the above....Took a 3 mile brisk walk. 3.05 miles in 54:33. Tomorrow: 30 mile bike ride in farm land. An annual cycling event with SAG support and a pit stop half way with food and beverage. One of those where you can do 30 / 50 / 75 / 100 miles.

Started Phase 3 of the 20/20 diet....Anywhere from 1350 - 1500 calories a day. After 20 days, back to P1 with 1200 cals. Still....never hungry but a small tad when it's time to eat. Super yummy recipes in all phases!





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7/3/16 6:42 A

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JUNEPA: nice pics!
Have been ill this week and miss my two m runs (and yes, lots of rain again)
Today did 12 km - really bad, should have been 14,5 km

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7/1/16 6:43 P

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Lynn: Your friend with Parkinson's is amazing. I will keep that in mind, knock on wood, because there is some Parkinson's in my family, my dad, cousin, great-grandfather. Your photos of your granddaughter are beautiful, she looks so healthy, vibrant and bright !!

Seabreeze, do you plan to attend the seniors fitness class again? Is it cardio or strength training? Sometimes it is fun to exercise in a group, it keep one motivated.

BFit - way to go pushing through and following your training plan :) Great magic mile !!

Moon, how is it going? Is your weather better? We had rain and cool temperatures when you did last week here on the west coast of Canada, this week we had sunshine.

Yesterday I measured out 400 meters (about .25 mile) plus 100 meters on each side of the 400 meters with my garmin on the dike on our property. The dogs helped me, except a few times the puppy took off with some of my white rocks I use for markers :) The purpose of this is so I can do speed training at home, 400 meters is a lap around the track, 100 meters on the ends adds up to 200 meters, half a lap, going away and returning to the 400 meters marker. White stones and a line dragged with my heel mark the distances. I tried it yesterday, I did 4 x 400 meters in 2:15 to 2:18 seconds. The dogs were puzzled by all that back and forth, and it was a hot day, so at the end of the training, I took them to the river for a cool dip.










Edited by: JUNEPA at: 7/1/2016 (18:47)
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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6/30/16 7:37 P

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WTG in the gym, Jean.

Walked 3 miles with a friend, briskly, so missed the run portion as she cannot run due to the same achilles issue I had struggled with. How odd is that? Tomorrow morning, going on a bike ride with a swim buddy as we and some others are doing a 30 mile bike ride on the morning of July 4th through a cycling club fundraiser. It's out in the farmland just to our west (I live near the western edge of the Chicago area, so am blessed to have open farmland for some serious low traffic cycling rides whenever I want....And the farms are just beautiful). We will ride at a beautiful Arboretum near us. This friend has Parkinson's disease. He is amazing. He and his wife are certified yoga instructors, so he's always doing yoga and has for years. Used to do triathlons, but not for several years. After being diagnosed, he became stricter with his eating and exercising and is more fit now than ever. He is very stiff/rigid in his movements and has occasional hand shaking, but with his fitness and medication, does extremely well. His cycling has slowed down, but not his endurance! He can ride forever. Recently read an article where cycling makes Parkinson patients near normal while they are doing it. Now I know why he loves it so much. Studies being done to see why that is.

JEAN....Almost done with phase 2. Loving these recipes a lot!

Sat morning will be my next run.

Lynn





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6/30/16 11:01 A

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Hi everyone...

BIKED today....a little over an hour....
YESTERDAY, I went to the gym and they were having a senior fit class. I hardly ever join classes, but I decided to try it out. After 50 minutes I was a dishrag (very, very wet - sweaty). It was fun.

****

LYNN: I missed the strength training part of the book. Will find it eventually :)

Hi to everyone else.....

Jean
Bradenton, Florida


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6/29/16 9:08 A

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Good Morning!

JEAN: I find the recipes in the book VERY delicious! I've read the book all the way up to the "Management" stage. Figured I'd wait to read that once I am closer to that point. Through reading and now working through the plan (I'm in the middle of phase 2), I'm learning there's a reason for these phases. The whole diet is not going to be very low (1200 calories) but slowly build up, so that by phase 3, your are eating more food that will slow down your weight loss. I had lost 6.7 lbs the first 5 days, and that remains today (down maybe a couple more ounces), my official weekly weigh-in. That is mainly water weight and certainly not something you want to do weekly (we think we'd like to, but that's not good). From what I've read from those who've gone through it, the cycle really keeps your metabolism running! That's just what I need! So far...I am STILL loving this diet. I feel so much better eating these foods. My mental alertness has REALLY improved. That was a surprise. I have more energy to work around the house and even motivates me to make these recipes and continue on. I haven't felt this good about a diet in I don't know how long. I am hoping, this is something I can do for life. The cycles stop once you reach your weight goal and in the maintenance section, he shows you how to combine your healthy foods appropriately to keep your metabolism burning while you have increased your calories to maintain. Very well thought out.

As for HIIT....to some degree, we do that with our run/walk intervals, though not as strenuous as the way HIIT is defined. For now, I need to hold off on high speed as I still have remnants of achilles issues. It was aching during the night, for some odd reason. Though now it feels fine. I'm due for a walk run....was toying holding it off and biking instead. Will see how it goes later.

I do hope to get started on the muscle building technique described in the book. It's a new method I've not heard of but sounds very interesting. I have to re-setup my living room (which is never used for anything) for my matt and other equipment. We just painted in there last week.

Beautiful weather week ahead and then next week....back to HOT HOT HOT!

Happy Trails, friends! Good luck JEAN on 2020. I hope you like it as much as me!

Lynn

Edited by: TENISWHIZ at: 6/29/2016 (09:10)




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6/29/16 7:16 A

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Good Morning....

20:20
I have skimmed a lot of the reading areas in the book and moved right to the "heart" of the book. The recipes look very, very doable for me. I will go back and read it word for word now that I understand his suggested WAY OF EATING, which, to me, is very healthy. Seems like a lot more food than I am used to eating.

Right now, I am just choosing some recipes that I will like - but have not started the first 5 days yet. I will let you know....

As far as the 30 seconds bursts....
Awhile ago, I read Fast after Fifty by Joe Friel. After much research he insists that HIIT is the key to maintaining/increasing your body's ability to maintain or increase pace as you age. His book does NOT read like an info commercial and I have a lot of respect for Friel. From what I remember he had a variety of HIIT options ranging from 30 seconds to 3 minutes. His goal was that you do HIIT 3xs a week if your body can recover between. If it cannot recover do it 2xs per week or even once - as long as your body is fully recovered before next HIIT workout. It is a SPEED workout and so lots of possibilities for injuries. The total amount of HIIT time should be 20 minutes (you can work up to this 20 minutes, you do not have to start there).

I think this idea is very similar to Jeff's accelerated gliders. That last third of the run portion is much faster (pushing it). Even Dr. Phil does not want you to start timing the 30 second burst until you are in the exertion area of very difficult.

I tried this 30 second burst yesterday....I had to run much longer than 30 seconds before reaching the huffing and puffing stage. I also had my heart rate monitor on...



Edited by: SEABREEZEXX66 at: 6/29/2016 (07:20)
Jean
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6/28/16 11:14 A

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Good run this morning. Felt tired, but slogged on anyway.

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6/28/16 9:04 A

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Thanks, CATHERINE, that's true. Although the diet is not 100% sugar free (is that even possible with American food?), it's structured to be as sugar free as possible so you don't crave sugary foods. Also it is very low in salt for the same reason. However....the diet does not take in consideration those who are endurance type athletes or runners in general. A whole chapter on exercise with 30 second bursts during aerobic activity is what is promoted. This is obviously written for people who aren't moving at all or barely. I need to tailor make this thing to work for me. Dr. Phil wrote at some point in the book that he wouldn't expect perfection of the diet as written....rather.....excellence. Well put! I need to focus on that as I am an all or nothing kind of person.... You gave me something tot think about. I hardly think a gel before running is going to ruin my whole diet!!!! Thanks for the reminder!

As for running... I did get out yesterday morning to walk more than run if I ran at all. I stuck with the 40 sec walk, 30 sec run to see how it would go and did so in shade.... Turned out great. I had the oatmeal recipe from the book which I didn't like (it had Whey protein in it...later...someone said to dissolve the whey before adding it and it helps with the grittiness) but ate anyway. Perhaps that was enough carbs as it went much better than Saturday's run. It helped to be in the shade as well.

ALSO, RUNNERS.....HYDRATION IS SOOOOOO IMPORTANT! Looking back, I lost so much water that first week on this diet and exertion with water loss is a dangerous thing! At least here in the Midwest, we have a much cooler week ahead. 73 for a high today! Good running weather!





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6/27/16 11:25 A

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Lynn, I was going to suggest something similar to that doc's recommendation, which was to eat a gel just before your run. It will give your blood sugar a boost for only 100 calories.

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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6/27/16 9:52 A

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Good Morning....

JEAN: Long infomercial....LOL.... That did not come to my mind, but I guess I could see how it could be. All I hear when I read that book is Dr. Phil's voice with whatever accent that is. LOL. I just finished phase one and lost 6.75 lbs! He did say that would happen at first. It is mostly water weight and no doubt, I had plenty of it! Hubs noticed my son (who's also on the diet along with me) and my faces looking thinner. Shorts are not as tight either, so I think some of that water weight was in the gut as well. I did enjoy all the recipes in that phase, but had trouble with the Cod Cakes. JEAN...if you make the cod cakes, watch the video on Youtube. On Youtube, search: Dr. Phil Cod Cakes, and you'll see this woman, who used to be a baker, change it up just a tad to make the cakes hold together more. That recipe was OK...and I would like to try it again. But it is suggested you don't use those recipes until you are back on phase one. Today's oatmeal recipe was not that good to me ONLY because it had whey protein in it. Whey works well in smoothies and some hot dish recipes, but it was "gritty" in the oatmeal. What made it work better was the one cup blueberries with 2T chopped almonds.

CATHERINE.... I'm not typically a fan of low calorie diets and like I said, have always been a believer in not dipping below your metabolic rate, which for me, is probably about 200-250 calories more than what I'm eating now...maybe 300 given I've gained weight. I've really struggled to lose this weight! It's like once I turned 60, a new metabolic slowdown took place! I will have to see how it goes and may end up like you. Time will tell....

One BAD thing that happened so far with the diet..... My running has hit a wall EARLY into the workout. My legs felt DEAD and Sat., I was to go between 4-5 miles with a LSD run. At mile two, I hit a wall already! Part of the problem was the heat and humidity were RAPIDLY rising! I brought my own water and drank it up but still, the sweat was rolling off of me and my legs just didn't want to move. I ran out of fuel and wondered....could it be this new eating plan? Got home after just 3.33 miles and felt like I was suffering from heat exhaustion (I've had this before....and it had all the markings). I don't do well in humidity at all. Drank, forced myself to take a cool shower (because I was that weak) and after my snack, took a 2 hour nap. After more fluids and lunch, and a cup of strong coffee, I felt MUCH better. Researching the wall issue with a new diet, I discovered that it takes your body about 3 weeks to adjust to a healthy diet of complex carbs when you've been operating on simple carbs and fatty foods. Later, I continued reading the 20/20 book and JEAN...on page 75 (I think), he even talked about how if you've been eating poorly for any length of time and now are following this plan, your body is going to be in shock! But to hang in there as it will adjust.

Later, I posted this problem in a closed fb group for 20/20 dieters. One gal commented back and said she's a runner who ran into the exact same problem. She told her doctor when she went in for a check up around the same time she started the diet. He suggested she eat a few extra carbs w/some protein (she spread some all natural peanut butter on a rye wasa crisp) 45 min or so before her run, even if it meant adding it to her breakfast. She did and said it made all the difference in the world and still lost weight. So I may try that. She did say too, that over time, her body just adjusted to it all and actually found MORE days feeling great about running than before the diet. So....that gave me hope. I just may dial it back too and walk more than I run for a longer period. It's a set back on my original plan, but losing the weight is more important to me now....

So...JEAN....I will be interested in hearing about your journey. ALSO....how are your feet doing? I'm taking today off of running (would normally be due for a run) and will be hitting our beach pool on this very hot, humid day, for a swim instead. Tomorrow....LOW 70s for a high with low 80s for the rest of the week! That will definitely help with the running for me. Some folks love running in the heat (remember Coach Nancy? She's one of them!).....I wish I did...but my body hates it!

Keep on truckin' gals! You all are doing GREAT!

Edited by: TENISWHIZ at: 6/27/2016 (09:58)




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6/27/16 6:43 A

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emoticon

BF: Good job on the Magic Mile. To me, it is very, very impressive and fast!! I was never able to get below 10 minutes. Even though I did many training plans to improve my body's ability to go faster....I guess it just was never meant for speed.

PATRICK: 100 miles in a day. Wow - that is some race.

***

Went to the movies yesterday afternoon - saw The Free State of Jones - very powerful movie. Well done.

My white carpet needs more cleaning :( I think I will try the same thing again. It does look a lot better.

I have been reading Dr. Oz's 20:20 diet. I may try it even though it reads like a long info commercial - which, to me, lessens its message.

Today.....
playing bridge this afternoon with some friends.

Jean
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6/26/16 10:31 P

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I hiked a few miles yesterday and got in a run today with a dozen 3/1 run/walk intervals. When I started running it was still raining a little bit, but that was better than earlier in the day when it was 90 degrees. I'll take 74 degrees and some rain. Then again as the rain stopped it was so humid my glasses kept fogging up. Whew.

Yesterday I followed the Western States 100 miler on Twitter and felt incredibly inadequate. heh heh. Here I'm complaining about the heat and they ran 100 miles in one day when, at least at the finish line, the temperature was in the mid 90s.




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6/26/16 4:46 P

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It was warm and humid, but I went. New MM time is 8:52. Felt tired during, but paced myself.

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6/26/16 9:24 A

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Howdy Doody!

PATRICK767: Hi - sounds like a nice run!

MOON: Love your choice of summer foods!!!

LYNN: I ordered to 20;20 book. I will let you know what I think...

Hi CATHERINE: Good to "see" you!!

BF: Love hiking..... not so fond of bugs though.

***

AFM: Walked about 80 minutes this morning. Had my Gymboss with me, but never started it.

Spilled coffee on a white rug yesterday morning. Tried all kinds of stuff to get it out. Nothing worked. This morning I looked up online and it said - 2cups water; 1T white vinegar; 1T dishwashing liquid. Blot the area. Then just blot dry. It seemed to have worked. I hope it still looks decent when it dries.

Might go to the movies this afternoon. the Jones civil war movie...




Jean
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6/25/16 7:30 P

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Did about 4 hours of hiking today. It was hot today and I wore jeans, long sleeve shirt and gloves because of the bugs (ticks and chiggers) and poison ivy. Kept hydrated throughout.

Plan to do MM tomorrow, will see how I feel in the a.m.

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6/25/16 12:52 P

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Hello, Everyone. Happy weekend.

Lynn, good luck with the new diet. I am one of those who am not successful with very low calorie diets. Back when I was in weight loss mode, I plateaued several times along the way, and each time the solution turned out to be to increase my calories. I was exercising a lot at the time, and my body did not like being under fed when I was active. Don't know that I can reliably explain it, but it happened more than once, so I accepted it as true for me.

Jean, I'm sorry to hear about your feet and knees. Could be new shoes. You mentioned a possible visit to your podiatrist. If you trust him, that might be useful.
emoticon

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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6/25/16 12:05 P

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JEAN: I'm loving this plan! Already lost some weight and hubby noticed my son and I (he's on the diet too) have thinner faces. That's only after 3 days. Although the first phase is a jump start, for 5 days, more foods get added in the next 5 days....and then the next 20. And good thing.... I wanted to run 4-5 miles this AM and after only two miles, I literally ran out of steam! Wondered if it was the diet (as well as the heat and humidity which affects me, but not at mile TWO!). Researched it....and discovered your body takes about 3 weeks to adjust to a healthier diet with complex carbs & better nutrition, especially if you've been living off of simple carbs. That's me! My diet now is a dramatic shift from what it was. Why wouldn't I burn out fast? So, I need to give myself a break. I'm slowing it down and reversing my progress to way more walking than running, almost like starting over. Maybe I'll just walk.....will listen to my body and NOT push it! I thought I was going to faint. Still recovering and am just tired from that ordeal.

PATRICK.... Humidity is more dangerous than the heat, I believe. I have to slow it way down when it is high. I don't notice the heat as much when the humidity is low.

JEAN.... Hoping your figure out your feet and knee situation. So frustrating, I know!

MOON and BF.... Way to hang on!





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6/25/16 3:38 A

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free day today :-) maybe some relax yoga... emoticon
(I am following the JG HM training from HM for women book) emoticon

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6/24/16 2:38 P

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another hot and sunny day - finally! no run but pool time - swimming breast stroke - no idea how long. So I logged 10 minutes, but swam probably longer
switched to summer food: Greek salad and rose wine emoticon reminds me of holiday in Creta emoticon

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6/24/16 1:48 P

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30 minute run yesterday, no walking intervals... felt fine as far as cardio went but muscles seemed to tire more quickly than usual. It might be some fatigue I hadn't realized I still had from the long (for me!) run on Monday. Temperature wasn't too hot but humidity was really high. Ugh!



Edited by: PATRICK767 at: 6/24/2016 (13:49)
SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
6/24/16 11:45 A

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Hi BF!!!

Almost Friday noon in my world.... emoticon

Jean
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6/24/16 9:53 A

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Good Morning !

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6/23/16 2:24 P

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Hi everyone...

BF: Good for you! Lots of miles "under your belt!"

MOON: Love the pool after a hot run.

LYNN: Love the photos. After reading your post I want to "run" out and buy Dr. Phil's book. I need a reset myself.

****

I have not been doing much lately. I am run down for some unknown reason. My feet and knees hurt and I feel exhausted I bought new shoes (same kind) and started wearing them about a month or so ago. I am wondering if they have redesigned them somehow - as my feet and knees have been acting up since.

I biked yesterday... first time in several months. It felt good.

Jean
Bradenton, Florida


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6/23/16 10:20 A

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Got my second run in this week, similar to Tuesday's run. I forgot to save my run data.

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6/23/16 10:19 A

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Good Morning all... AND WELCOME TO SOME NEW FOLKS ON HERE I HAVE NOT SEEN BEFORE! Always fun to get new people here with some new inspiration. :D

My week with my granddaughter is long gone and have been spending this week recovering. Though I have been out twice running (walk - run for me as I continue to rebuild what I lost from recovering from an injury). I feel like I haven't been here for weeks on end.

Started a new diet this week. Dr. Phil's 20/20 Diet. All superfoods with fun ways to fix them. Easy to do recipes are delicious! Just needed a reset button. Gained weight during that achilles injury from not exercising/training for anything. Weigh numbers I have never seen before! Read the reviews and critiques of the book which is mostly very highly rated. Couple of nay sayers went on to say Dr. Phil is not a nutritionist. He never said he was. He had a team of people work on this project. NUTRITIONISTS were the foundation of that team. He presents their findings and recommendations and they psyche of the book is all from him, his area of expertise. The book focuses on redeveloping your relationship with food as you go along these phases of the diet...which, by the way, is extremely healthy! If I were to pin anything negative about the diet itself, it might be that it is barely over 1200 calories. I've been a big believer of not going below your basal metabolic rate (google BMR calculator to find your minimum calorie intake based on your gender, weight, age, and activity). Therefore, I may eat a tad more as it is 200 calories below my minimum (the prevents your metabolism from slowing down). However, the foods that are core to this plan are believed to INCREASE your metabolism. They are all well known power foods, such as walnuts, almonds, olive oil, apple, lemon, yogurt, cod, chickpeas, lentils, natural peanut butter, whole grain rye crackers, dried plums, mixed leafy greens, etc. He provides easy to do meal preps you can choose from and due to the content of these power ingredients, naturally high in protein, NO HUNGER at all throughout the day! I've never ever been on a 1200 calorie diet before where I felt zero hunger! And....I went to bed not feeling guilty about what I ate! So....so far, loving this diet. We shall see how this goes.

Need to go out for a run today and move that internal down to a 35 sec WALK with the 30 sec run. So close to calling it a run/walk. I may slow down my pace today as it's quite humid out even though the temp is cool. We had terrible tornadic storms last night, but outside of some minor damage (up to 20 possible tornadoes), it seems so far it wasn't as bad as it could have been. The twisters were mostly in farmland, thank goodness. But poor farmers as I'm sure some crops got sucked up.

JEAN: You go girl. More walk than run...No problem. If I start having foot issues again, I'm there right with you. The point is...get out and do what you can do. Too many folks park it on a couch! :D SORRY to hear about the foot issues returning! Do you do regular food exercises? I admit I have been bad about keeping it up, but I need to return doing them as they do help keep the ankle and foot limber.

MOON: Congrats on your baby AND getting back in the game afterwards! Hoping to jump into the pool later this afternoon myself!

JUNE: Hooray for your triathlon adventure. I really miss doing triathlon and hope to get back to it in AUG....That's a big IF. I need to get back in the water. This tri is only 400 yards for the swim, so shouldn't be a big problem.

DEE: Chicagoland has been right up there in the upper 90s as well! BUT...the difference has been LOW LOW humidity! More AZ like humidity than the usual dripping wet that we usually get. Odd...but I'll take it!

BF...Welcome and best wishes on your training.... Ask all the questions you want. Lots of expertise on this team and often, we still ask each other questions as well. :D

Have a great day! Photos follow...

Lynn


My granddaughter, Charlie (aka: Charlotte) with her mommy


Charlie with her daddy (my son) on that same day, her birthday.... Now 4 yrs. old
She wore 3 different outfits due to water games on that very HOT day!



Edited by: TENISWHIZ at: 6/23/2016 (10:24)




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6/23/16 5:18 A

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JUNEPA: Munich (Germany), since yesterday it is sunny - heat wave right now, but we have thunderstorms and rain tomorrow forecast (and no, that is not normal, we now even have tornados - effects of global warming?)

Just did 4 km in 30 minutes - no walk breaks, no clouds, no shadow, no rain - hot! Think I will jump into the pool in a few minutes

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6/22/16 1:28 P

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No run today, just checking in.

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6/21/16 8:52 A

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Good morning ! I got my run in today while it was still cool, around 65 F. Just 20 minutes, through the end of the month, then I gradually bump it up to 30.

Seabreeze - yes, I have done many Half and Full Marathons, most stand alone, others in triathlons. I did the Indy Mini ( Indianapolis Mini Marathon, 13.1 miles, sorry about that ) for 15 years in a row. Probably two or three more than I should have, I just did not want to break the streak.

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6/21/16 6:28 A

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Good Morning....

Pinochle day (at my house this time).
Tomorrow meeting my brother and sister-in-law for lunch halfway between. The brother I rarely see.

BF: I had to look up the Indy Mini to see what it was about. Looks like a big race and lots of fun. Lots of time to train and get ready. Have you done HMs before?

Jean
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6/20/16 9:33 P

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Thanks, June and Seabreeze !
I plan to run the Indy Mini next May. I had a 15 year streak starting in 1997, then have not done it. Moving, changing jobs, divorce, etc., etc., got in the way. I have about 45 weeks to get back into it, starting with shorter runs and races now, longer ones in the Fall, and then good distance through Winter and Spring.

I like what I have seen so far with the run walk and hope it stays good.

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6/20/16 7:31 P

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Good Evening everyone...

The weekend turned out beautiful - well, except for the almost 9 hour drive each way. My new grand-daughter-in-law has a PERFECT figure. She looked so awesome in her wedding dress. And my grandson wore his air force dress blues and looked so great! I am so happy we made the trip!!

Today I got up and ran and felt exhausted through the entire run. Then after the run my body ached all day. So, I am guessing I was more tired than I realized.

Sadly, my feet are causing me additional issues. No telling how much longer I will be able to say "I am a runner." DH wants me to go back to the podiatrist. That is a possibility. I will take Wed off and see how they feel by Friday.

***

WELCOME - BFITZH2O - Ask as many questions as you want. Many here are experienced runners and experienced using the Galloway method.

JUNEPA: My husband wants me to do this yearly HM, 10k, 5k series with him. I will try. Not sure what in the world is going on with my feet. I feel like I have no bones anymore in about a fourth of my foot. Just click delete repeatedly at end of post to delete the empty lines. :)

MOON: 13K - WTG





Jean
Bradenton, Florida


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6/20/16 6:25 P

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Moon, yay for a 13 k, longest run yet :)
Where do you live, that it is raining all the time?

BFitzH2O welcome, there are some very knowledgeable and experienced Galloway runners on this team, ask away, that is what this thread is for. What is your training plan at the moment? Are you training for a specific race?

I went for a run on Sunday on my usual route through the park and after walked through the antique car exhibition in the park, a special event there every Father's day. Those cars are incredible in variety and form, and show a lot of TLC. While on my run, I encountered the friend ( I haven't seen her in a long time) who started me running. She ran regularly for years, even fitting running in to where ever she was vacationing, finding parks and running paths, it was part of who she was. She had a hip replacement 2 years ago and now isn't running any more, but yesterday she was on her bike, she is determined to be fit for life. As she passed me on her bike, she said," Good for you, June, keep it up :) "



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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6/20/16 10:47 A

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I am new here and back to regular running after being off for a year or two. I am also new with the Galloway program, so I may ask a lot of questions.

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6/19/16 2:10 P

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Thanks Junepa
Just did 13 km, really tired now. Longest run yet. It rained all day so I was really happy that it stopped in the evening - at least for 2 hours, it's raining again

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6/18/16 5:13 P

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Welcome, MoonYogaGirl !! Getting back to running again after having a baby is challenging, good for you, and the Galloway way is great for injury-free return to fitness !!

Dee, the Olympic Peninsula Marathon sounds awesome and is within my reach to travel to and race one day. I would not have expected 80s for this time of year. Your 4th marathon and we are not even half way through the year yet !!
Nice finish. emoticon

Seabreeze, well thought out training plan, and awesome that you are going for HM distances again !! Do you have a race in mind? I love crafting training plans, in my case I don't always finish them, but it gives me motivation to keep running and gives me a go-to workout on my running days, and then at some point I make a new training plan. I used to feel bad about not finishing my plans, now I just enjoy having motivation to keep running and have fun running. Wow, you already have a marriageable-age grandson, you could be great in the near future :)

Lynn, you are doing awesome training carefully and improving. How was your grand-daughter's birthday? Did you take some photos?

I didn't run this week, I will start again next week, = tomorrow and try to run 3x a week. I am working on a new training plan in my head, I will write it out soon. My next race is a 10k night race in September and the last race of the year will be a 5k in October, both with DH.


Sorry about this big empty space at the bottom. Does anyone know how to get rid of it?

Thanks Seabreeze, clicking delete repeatedly worked. I tried backspacing and trying to move the bar to the bottom arrow and that didn't work.

Edited by: JUNEPA at: 6/21/2016 (01:16)
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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6/18/16 7:58 A

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Hello everyone....not much to report....long day in the car yesterday...relaxed evening...decent dinner....have all day today to get dressed for wedding.... still need to buy a card!

MOON: Hurray for your 10 minute spark streak!! How many days so far?

DEE: I hear you on the humidity. I use it as another excuse for my turtle pace :)


Jean
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6/18/16 7:32 A

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Dee: Wish we had summer here: rain, rain, only rain :-(

SB: wow, 8h drive that's long. have fun at the wedding!

Today is relax day, did some yoga stretching in the morning (to keep 10 minutes spark streak going), tomorrow 13k run
yesterday did some walking and 60 minutes swimming at gym.

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6/17/16 9:22 A

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June, that looks like lots of fun!
Way to go, MOON!

SB, that's a long weekend of driving! Wishing the couple all the best - difficult age gap when so young. emoticon

My legs were too tired on Saturday to do the whole run - did 7 out of 12. But I did run again on Sunday.

With temps around 99 yesterday, I opted for a long walk instead. Hoping things will be a little cooler tomorrow morning, but I know the humidity will be high. Summers in Houston: joy! emoticon

Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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6/17/16 5:54 A

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Good MOrning...

Hi MOON! Great job on the run!

As for me....

Getting ready for an 8 hours drive today.... grandson's wedding tomorrow....8 hour drive on Sunday.
Ho hum....:)

Jean
Bradenton, Florida


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6/14/16 11:59 A

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9k today in 77 minutes (walk run 1:2)
was humid, now it is raining again. wonder where all that water comes from - has been raining for weeks

SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
6/14/16 10:46 A

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Good MOrning....


It was 81 degrees this morning and 91% humidity. I was dripping wet by the time I got home from my hour long steady state run and walk.

Need to iron today... playing pinochle with friends this afternoon....
Upcoming events: (step) grandson is getting married on Saturday, so we are driving to Mobile, Alabama on Friday and coming home on Sunday. Yesterday I went shopping a little and found an off-white jacket looking thing to wear over a black dress. He is 23 and she is 30.

Other than that....just playing online games!!! And reading....

Jean
Bradenton, Florida


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SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
6/13/16 6:44 A

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Hi y'all!

MOON: Our pool is unheated also, but currently about 83 degrees. There are also 2 heated community pools. We could use them in the winter if we wanted. We always say we are going to, but seldom do. No worries about 5K... being active is the key.

JUNEPA: Great job! Nice photos too. I wish I would not panic when I try to breathe when doing a simple crawl stroke. Practice would probably help me.

****

Life is good in Rivercity (Music Man). I worked on my training plan for the summer and decided to go back to HR training based on Benson's book. My interest in pace is less than it was a couple years ago, but definitely still in my mind. Here is how the base phase (8 weeks) looks:

Run #1 - LSD of 90-120 min (alternating 90 and 120 weekly) at a 75% HR.
Run #2 - Steady State at 75% - 80% HR
Run #3 - HR Cycling keeping max at 75% and least would be 60%

Stamina phase
Run #1 - alternate LSD and 1/2 mile Intervals with LSD being 120 min and 75% HR and Intervals at 85% HR with a recovery down to 70%
Run #2 - Steady State at 75% - 80% HR
Run #3 - Tempo run between 80-85%

After stamina phase I am going back to base phase for a few weeks before starting HM training in the fall. Will still use run-walk on most runs though - just stay within HR range and/or close to target HR.

Jean
Bradenton, Florida


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JUNEPA's Photo JUNEPA Posts: 10,760
6/13/16 1:50 A

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Sunday's swim - swimming in an outdoor pool is fun, I usually swim indoors





I did 400m swim leg of a short format triathlon relay. A friend and DH did the 20k bike and 5 k run

The transition - bike to run



DH's finish




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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MOONYOGAGIRL's Photo MOONYOGAGIRL SparkPoints: (60,680)
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6/12/16 6:25 A

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SEABREEZEXX66: Thanks
Today I had my first race after baby, 5k
Took me 40 minutes :-( hope I'll improve soon
It is still raining here, but too cold for pool (we have an unheated pool in the apartment block)

SEABREEZEXX66's Photo SEABREEZEXX66 Posts: 281
6/11/16 11:09 A

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Good MOrning.....

I ran yesterday after a huge rainstorm. It was near 100% humidity. I was so hot. Last mile I switched gymboss to 20:60 interval. Darn.... When I got home I got in the pool. That felt SO GOOD!

MOONYOGAGIRL: Welcome to the Galloway group! Hurray for Disney!!

DEE: You are so awesome. Congratulations on another marathon and 2nd place - fantastic!

LYNN: I tend to run less than I walk all the time...although I am trying to do some 1:1 combinations to see how my HR does.

BARB: Keep up the great work!

***

All is well in my world. Heading to the gym shortly.

Jean
Bradenton, Florida


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,666
6/11/16 5:03 A

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Welcome, MOONYOGAGIRL!

Heading out for my first run since North Olympic Discovery Marathon. And we start with temps close to 80. SIGH.......

Dee
Houston, TX

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


Cross Creek Ranch Dusk to Dawn Half Marathon 3/5/16
Zydeco Marathon
3/13/16
North Olympic Discovery Marathon 6/5/16



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MOONYOGAGIRL's Photo MOONYOGAGIRL SparkPoints: (60,680)
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6/11/16 3:31 A

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did my walk yesterday, today is free
tomorrow 5k run

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