Author: Sorting Last Post on Top ↓ Message:
MIRAGE727's Photo MIRAGE727 SparkPoints: (191,683)
Fitness Minutes: (44,638)
Posts: 9,315
5/3/12 2:32 P

Community Team Member

My SparkPage
Send Private Message
Reply
Dee, enjoy the wrong coast. SD is a great town. I've always loved it when I had to speak there.

Illini, biking is great cross training. I'm doing it more and more. I'm just afraid I might fall in the Gulf here and come out a Tri lover!
emoticon
We have Tris all the time here in Paradise!

Cindy & Laura, thanks for the encouragement. Laura, that Garmin is the bomb!

Catherine! Whoa, that is so strong! Way to rock it!
emoticon

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

Upcoming Races:
Belleair Sunset 5K
Belleair Beach 012415
Chilly Willy Duathlon
Ft DeSoto 020115
Best Damn Race Challenge
Safety Harbor 020715
Gasparilla Mic


188 Maintenance Weeks
 
0
50
100
150
200
VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/3/12 1:59 P

My SparkPage
Send Private Message
Reply
Cindy - thanks ...nice info!
I just didn't realize regarding HR. My "aerobic zone" is comfortably between 165 - 175.
...and I really enjoy that Garmin Foreruner 405...the more I play with it, the more I discover.

As always, you are a runner's dictionary. emoticon

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
ILLINIMOUSE SparkPoints: (16,544)
Fitness Minutes: (22,316)
Posts: 147
5/3/12 1:56 P

My SparkPage
Send Private Message
Reply
Rode 16 miles on the bike today. I can find a position to ride in that doesn't seem to bother my shoulder, so that's good!

Love reading how everyone is doing. Keep up the fabulous work!

Kelly


 Pounds lost: 27.4 
 
0
18.5
37
55.5
74
TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
5/3/12 1:55 P

My SparkPage
Send Private Message
Reply
Today was a boot camp day. I biked the 6.5 mile round trip. I think given the time of the class 9:30 to 10:30 and the fact that we are having warm weather that I'll be sticking with the bike as the means to get to boot camp. If I make it through the summer--it is held outdoors---I may try running up in the Fall/winter. I also have rowing tonight.

Laura, Catherine is indeed in great shape. Still she is older than you and her max HR is all most definitely lower than you. For the same workout you can bring your HR up higher than Catherine's, or mine for that matter. You're just 35 and I'm 50 and Catherine is a bit more than 60. Also if the 405 beeps at every mile while you are using it as a interval timer it has at least some programming options that are different from the 305

Catherine, Distracting yourself really does help with that sense of discomfort. I like thinking about different aspects of my form when I need to stop that negative chatter. Negative chatter is such a downer.

Monty, Good luck with your church running group.

Nat, hope the foam roller helps those muscles. Reminds me of the warnings when you switch to minimal shoes --- how you need to start with something like 1 mile at a time. I can't seem to get to using my Newtons for just that reason.

Kim, So glad 3 miles is now no big thing. That is a huge accomplishment.

SB, I like the big Garmin because I can display 4 pieces of info and still read them with my 50 yo eyes. Enjoy the bike ride.

JT, Good thing you tried the shoes, I guess the similar name/shoe was not enough.

Corrine, sounds like good running weather. Have fun and yes this thread is busy. But most of the team activity is in one place.







Edited by: TRILLIUM22 at: 5/3/2012 (13:56)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


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


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/3/12 1:16 P

My SparkPage
Send Private Message
Reply
Awesome run, Catherine!!
Wow, your ability to control your mind in fitness is admirable. Your HR is lower than mine.
How fit you are! emoticon

Edited by: VISUALLYRICS at: 5/3/2012 (13:17)
Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
5/3/12 1:14 P

Community Team Member

My SparkPage
Send Private Message
Reply
Good morning, everyone. Or maybe it's afternoon by now.

I decided to try a little tempo running in the middle of my morning run, i.e. sustaining my heart rate at 85% for two miles. I decided to do the temp miles as intervals with a brief recovery between them, since I knew that my brain was going to fight me on this. I almost never run with a sustained heart rate that high. Anything over 80% and my brain is telling me to slow down.

I ran two miles to warm up and to play a bit with intervals. Since the goal was to sustain the higher heart rate, I decided to cut back some more on the walk break in addition to pushing the pace on the run segment. I ended up using :40/:06 for the tempo miles and that worked well.

As expected, as my heart rate got up to 152 (82%), my brain started really fighting me. I gradually worked up to 156 (85%) by the end of the mile. But it was a struggle. I noticed that my shoulders were really tensed up. So on the next mile, I directed my attention to keeping the shoulders relaxed. That worked well. This mile felt much easier, even though I was sustaining a heart rate around 160 (87%) for the entire mile. I think that is partly from being more relaxed, but mostly because I distracted my brain from its focus on my pace. Splits were

11:49 / 9:28 / 8:25 / (4 min rec) / 8:07 / 9:44

Have a great day.

Edited by: LIVE2RUN4LIFE at: 5/3/2012 (13:16)
Catherine

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

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

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


VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/3/12 1:05 P

My SparkPage
Send Private Message
Reply
MIRAGE727 - That's it! Stir things up.... emoticon Have a fantastic run...hope you have a great turnout. Can't wait to hear your report!

I am thankful my friend & I run together on Thursday evenings...after our children are tucked into bed. Lol! emoticon

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
MIRAGE727's Photo MIRAGE727 SparkPoints: (191,683)
Fitness Minutes: (44,638)
Posts: 9,315
5/3/12 1:02 P

Community Team Member

My SparkPage
Send Private Message
Reply
I'm excited as our church running group is meeting tonight at 6pm. I'm hoping I can stir it up! I'll be preaching from the book of Jeff on training options!
emoticon

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

Upcoming Races:
Belleair Sunset 5K
Belleair Beach 012415
Chilly Willy Duathlon
Ft DeSoto 020115
Best Damn Race Challenge
Safety Harbor 020715
Gasparilla Mic


188 Maintenance Weeks
 
0
50
100
150
200
NATPLUMMER's Photo NATPLUMMER SparkPoints: (192,226)
Fitness Minutes: (146,456)
Posts: 31,068
5/3/12 9:47 A

My SparkPage
Send Private Message
Reply
Have fun in San Diego, Dee!!
Glad the massage went well, Catherine. Great job on the hill!!
Hi, Corrine. Yes, this is a busy thread. I don't think I'm ever really caught up. Glad the weather is cooperating.
Have fun playing with your Garmin, Laura. I have a Polar so it doesn't have all the same stuff on it.
Sorry the trail running shoes weren't your faves, JTaylor. I've got a RRS near me, too. Love it!! :-)
Dick Tracy watch :-), SB. Have a good walk or bike today.
Yay, Kim!!! Glad you got outside!!
I did 3.2 miles this morning. I wore my Saucony's with the footbalance insole that RRS made me a while ago. It makes my inner calves and shins sore. I took them out (the insoles, not my calves and shins ;-) and ran for a couple of minutes with the insoles that came in the shoes...much, much better. I have come to the conclusion that my feet really don't want any extra support, they just want cushioning. Now those muscles are annoyed. I will hit the foam roller hard this afternoon.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


 December Minutes: 2,333
 
0
625
1250
1875
2500
JASMINELOU's Photo JASMINELOU Posts: 446
5/3/12 9:22 A

My SparkPage
Send Private Message
Reply
Good morning, I finally got outside to run yesterday after the last 3 times on the treadmill and got in another nice 3 miles. It's funny how now 3 miles is a "nice" run for me when I can remember when I struggled just to do 1, what a great feeling. emoticon

 current weight: 167.0 
 
218
203.5
189
174.5
160
SEABREEZE65's Photo SEABREEZE65 Posts: 10,954
5/3/12 5:47 A

My SparkPage
Send Private Message
Reply
emoticon

Good Morning.....

BARBIE: Accelerated Gliders are easier for me than cadence drills. I'm not sure why.

TRILL: I know, it does take awhile for my HR to come down. I think that is why I am avoiding moving to a 30 second walk break on my ratios. I like 25:40 for many of my "regular" runs and the 40 seconds give my heart time to recover. I'm working on improving that recovery time. Hope it happens before I am 70 or 75. Nice work on the 400s.

DEE: Have fun in San Diego!

HI to everyone else!

*****

DH finally broke down and bought a Garmin. It is a 405. He has not gotten it in the mail as yet. I am looking forward to seeing how it is different. It certainly is 'smaller' than my DICK TRACY watch (the 305).


Probably a walk or bike ride for me today....





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

"I am still learning." Michelangelo




 December Minutes: 750
 
0
375
750
1125
1500
JTAYLOR2011's Photo JTAYLOR2011 Posts: 691
5/2/12 11:18 P

My SparkPage
Send Private Message
Reply
Ok, such a good thing that I tried my trail running shoes today. I thoroughly hated them! Road Runner's has a store not too far away... so -- I'll exchange them.
I kept my run in zones 1 and 2.

 current weight: 197.0 
 
225
211.25
197.5
183.75
170
VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/2/12 9:47 P

My SparkPage
Send Private Message
Reply
emoticon Catherine & Cindy. I am already as of last week alternating running and walking,....using the Galloway method. I'll have to check out my Garmin settings and have fun with it.

Happy emoticon Team!!

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
CORRINECLARK's Photo CORRINECLARK Posts: 1,759
5/2/12 8:54 P

My SparkPage
Send Private Message
Reply
This is such a busy thread it is hard to keep up with it all! Chuck full of information though!

The weather here has been just about perfect for running. 60s and 70s during the day and low 50s at night. I'm not looking forward to the heat of summer - but I prefer it over the cold of winter!

I run just for the HEALTH of it!





 December Minutes: 426
 
0
250
500
750
1000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
5/2/12 8:17 P

Community Team Member

My SparkPage
Send Private Message
Reply
Laura, the usefulness of displaying your average pace per mile is probably less obvious if you are doing straight running where your current running pace will be fairly close to your average pace. When you start alternating running and walking, that's when it starts to matter. To display your average pace per mile, choose "Lap Pace" from the list (after setting the auto lap to 1 mile, as Cindy described below).

Catherine

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

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

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


TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
5/2/12 6:50 P

My SparkPage
Send Private Message
Reply
Laura, Many of us find the display of an average pace---including walk and run intervals to be useful. I usually do this by setting my Garmin to consider a mile a lap. If I used the Garmin as an interval timer then my laps would be run segments followed by walk segments. I'd be tied to only seeing my running pace or my walking pace for individual laps Of course I can display average pace over the entire run,. but I like seeing this information at each mile.

I have a 305 so perhaps the 405 is more flexible.

I find this pretty useful for races---I know what average pace I need for the run. At each mile I know if I'm faster or slower than my target pace and can make needed adjustments.

I find it useful when looking at training runs. It is very interesting and useful to see if you slow down or speed up during a run.





Edited by: TRILLIUM22 at: 5/2/2012 (19:03)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


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


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/2/12 6:31 P

My SparkPage
Send Private Message
Reply
On my Garmin Forerunner 405 I have a face I have chosen to show: the "Time" which is my "stopwatch", Pace being how fast I'm running, "Distance" being how many miles I'm covering...the Garmin beeps at every mile....which is personally motivating to me.

I usually run 4 miles...averaging an 11:30 mile.

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
5/2/12 6:25 P

Community Team Member

My SparkPage
Send Private Message
Reply
What pace, time and distance are you displaying?

Catherine

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

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

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


VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/2/12 6:11 P

My SparkPage
Send Private Message
Reply
I always get great advice from you - thanks Catherine!!

It really is challenging to "do it all" with the Garmin, but the Garmin does a great job with it's multiple faces: I have a face set to time, HR and pace. Then my 2nd face is set to distance, calories burned and time ( again ) ....For my nightly runs, I have the backlight on always...nice as I have everything in a glance...and with my short 4 mile runs, the battery still has life.

Edited by: VISUALLYRICS at: 5/2/2012 (18:12)
Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
5/2/12 6:03 P

Community Team Member

My SparkPage
Send Private Message
Reply
Hi Laura,

The gymboss is a very small timer (about the size of a pager) which has only one purpose: to time intervals and beep (or vibrate) at the end of each one. It is simple, inexpensive, easy to set or reset and does its one function very well.

The Garmin also has an interval function. For me, the problem with using the Garmin as an interval timer, however, is that it limits how I can use all of its other functions. Many aren't accessible if you are using it as in interval timer. In particular, I like to have the Garmin display my mile paces and distances real time. When it is set to time intervals, it only displays the stats for the interval. It is also much more complicated to reset the intervals during a run. Another problem for me is that the Garmin's beep is much softer than the gymboss's and I often have trouble hearing it reliability, especially in noisy conditions like a race.

If I had to choose only one, it would definitely be the Garmin since it does so much more. But the Gymboss is inexpensive ($20) and frees the Garmin for the more complicated tasks that it is designed for.

So that's why I use both. I should add that I did try using the Garmin to time intervals before I got the Gymboss. You can always start with just the one and see how it works for you.

Edited by: LIVE2RUN4LIFE at: 5/2/2012 (18:04)
Catherine

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

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

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


VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/2/12 5:40 P

My SparkPage
Send Private Message
Reply
Catherine -

I have a question for you....re: the Garmin vs. Gymboss.

I don't like to wear too many technical things on myself....or it takes the Fun out of my Run!
If I had to choose between either of these devices, which is better? I thought in buying the Garmin that I wouldn't need anything else....Lol! ...or so I had hoped.

I have seen the Garmin & Gymboss mentioned .... do you wear both? Which one do you prefer? I have the Garmin Forerunner 405...it gives me all the info I would need...or so I think. I'd love to hear your opinion though.


Thanks! emoticon

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
5/2/12 5:27 P

Community Team Member

My SparkPage
Send Private Message
Reply
Good afternoon, everyone! Sounds like a lot of you are "enjoying" the same weather that I am. It was 72 degrees and 78% humidity this morning when I went out to run. Unlike the last few days when it was also quite overcast early in the morning, it was only very partly cloudy and sunny this morning. Sigh.

SB, I don't think it's a matter of your heart rate monitor catching up -- especially if you were analyzing downloaded (stored) data. There's always a lag in the response of the heart itself. But the average is much more affected by the slope of the recovery curve, i.e. how long the heart stays at higher levels / how fast it drops when it drops. I think the most useful number to track as you do more of these is the length of time it takes your heart rate to recover. That should get much shorter as you do these intervals over time. For example (assuming I am not tired), my heart rate drops from 85% (156) to 80% (147) in about 20 seconds.

Cindy, when I saw the description of the trail, I google'd "what is a bituminous surface" and found out that it consists of "aggregate spread over a sprayed-on asphalt emulsion or cut-back asphalt cement. The aggregate is then embedded into the asphalt by rolling it, typically with a rubber-tired roller." We had roads like this in the small town where I grew up, so I assume it will be fairly smooth. But I'm taking both trail shoes (Merrill pace gloves) and road shoes (Merrill dash gloves). If it is gravelly, I'm wearing the former. I won't be tapering for this race, since it is a training run, so that will be a factor in the pace I am able to maintain. I will cut back a little next week, however, as I usually do before a very long run. Great job on your intervals!

Barbie, try not to worry too much about doing the acceleration gliders "correctly." Maybe it would help to remember what their function is, which is to get blood flowing well in the legs and to get your heart rate up so that it doesn't spike when you start the fast mile. You might also try some skipping, which I find gets my legs warmed up quickly and also gets my heart rate up.

Nat, yes, the sports massage did "hurt so good." My hamstrings and calves needed the most work. IT band was next. He had to hold me down at one point :-) But it actually wasn't as bad as I expected, given how long it's been since I had one and how many miles I've been logging. Glad to hear that you are down to just "twinges."

Dee, San Diego should be a nice place to run.

As for me, this morning was a easy, heart rate controlled recovery run. I didn't take my Gymboss but did it "free form," walking when my brain said to or my Garmin beeped (set at a max HR of 128). Because of the humidity and the sunshine, it was not a comfortable day to run. For the first 2 miles, until my legs warmed up, I walked when my brain said to. After my legs warmed up, my brain quit asking for walks (interesting) and for the remaining 2.5 miles I walked whenever the heart rate alert beeped. I went to the neighborhood with the most shade. It also has some hilly stretches. There is one particularly long, steep hill somewhere in mile 3 that I often skip. I decided to include it today. I had a nice long run down and, not surprising, a lot of walking back up. Even though I can't say it was a comfortable run because of the weather, it was quite doable at the lower heart rate. Splits were:

12:44 / 11:13 / 11:44 / 11:42 / 10:49

Happy running!

Edited by: LIVE2RUN4LIFE at: 5/2/2012 (17:33)
Catherine

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

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

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


IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,473
5/2/12 2:42 P

My SparkPage
Send Private Message
Reply
Still recuperating from the weekend. Last night was dancing, and I'm struggling to stay awake today. I'm catching a flight to San Diego this afternoon, so I'm hoping for lovely running weather for the next few days. After a business meeting on Thursday, I'll spend the weekend with my brother and sister-in-law. It will be nice to get away from the drama in my life for a few days.
emoticon

Dee
Houston, TX

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

Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



NATPLUMMER's Photo NATPLUMMER SparkPoints: (192,226)
Fitness Minutes: (146,456)
Posts: 31,068
5/2/12 11:41 A

My SparkPage
Send Private Message
Reply
Awesome repeats, Cindy!! I still get a little calf/peroneal twinge but they don't last long and seem kind of random. I think my ankles are both a tad unstable, still. I'm trying not to ramp up the mileage too quickly. I will hold it at 6 for a bit. Do you think I should drop back to 4 or 5 every other week for this month...do 4 or 5 this Sunday, then 6 the next, etc?

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


 December Minutes: 2,333
 
0
625
1250
1875
2500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (192,226)
Fitness Minutes: (146,456)
Posts: 31,068
5/2/12 11:09 A

My SparkPage
Send Private Message
Reply
Thanks, Catherine :-) How did your sports massage go? Hurt so good ;-)? Wow...yes, your MM is definitely faster than 7:50!!
Hope you got a good workout, Kelly.
Yay for 7.5 miles, Barbie!! You definitely need at least a stop watch to do your MM.
Nice easy run, JTaylor!!
Nice run, Corrine!!
Great workout, Laura!
Hi, Donna :-)
I bet the humidity didn't help that run, Jean. It does take a little time for the HR monitor to catch up I've noticed.
Did ST yesterday afternoon (Slim in 6 is supposed to be done 6 days/week but I'm doing it only M-F so I have a day off before my long run on Sunday). Slept in this morning so I'll be hitting it again this afternoon....probably a good idea to get 24 hours rest between sessions anyway.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


 December Minutes: 2,333
 
0
625
1250
1875
2500
TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
5/2/12 11:06 A

My SparkPage
Send Private Message
Reply
Woke up this morning feeling so relaxed and comfortable in bed. Had that muscle feeling from boot camp yesterday where you know you've worked, but you have not moved into the pain range. Still the warmth 70 degrees at 6 am and 80 % humidity and this feeling of tiredness did not have me full of good feelings for my 4X400, Of course there were only 4 repeats and they would all be under 2 minutes, if I made my goal so I figured it was a doable workout.

I did my standard warm up. Five minutes walk and slowly introduce run intervals. Eight minutes with HR at 132. Then 4 cadence drills, 4 acceleration gliders, walk 5 minutes.

Imagine my surprise---goal was 7:50---my paces for the repeats were
7:14, 7:27, 7:22. 7:07

I had a HRM on and compared the information to the same work out done on monday where my paces were 7:44, 7:48, 7:43. 7:38 My Hr was actually a tad lower today than on Monday. Is this what happens when you your long 18 mile run is finally 9 days away.

SB we are all different when it comes to what our fast pace is. That's why I included my magic mile and 5k and half marathon paces it is a snap shot of my current fitness. Also each person's current long run is different. I do 18 + long runs and my standard run is a 6 mile run. 6 is a long run for many people. Interesting experiment on your run. I doubt your HR monitor is taking awhile to catch up. I get the feeling that the garmin does not do much smoothing with HRM data. It does seem to be taking quite awhile for your HR to drop once you bring it up.

Donna, Hi

Laura, Great job on the ST

Corrine, a 3 mile long hill, what a luxury---and I'm serious here---can you tell I do too much running that the idea of having a 3 mile hill I could run appeals to me. My longest is one mile. I have lots of short up and down areas.

JT 38 min 3.6 miles in zone one, you are really moving there. Can't wait to hear about this weekends run

Barbie, sounds like you are doing great. In terms of the acceleration gliders don't worry so much about them. Work on speeding up and gliding to a walk smoothly and then consider yourself done. If you don't have a garmin it will be difficult to do a magic mile in your
neighborhood. If you know someone with a bike and a bike computer they can accurately measure a mile. Essentially you put in the circumference of the bike wheel and then there is a pick up the counts the time your wheel goes around. I'd probably want a set measured mile that I was running. With an estimate of 0.25 on a block , if it is really 0.22 or 0.28 you are off by more than 10 percent. Is there a high school track you could use?

Kelly, great job keeping up your cardio even with your shoulder injury.

Catherine, How good luck on making that pacing decision. I think your fine aiming for just under 5 for the Lake Wobegon as long as the surface is well packed. I run on some lose gravel. If you can hear the surface crunch---then some of your energy is being lost moving that gravely stuff. Not sure how it will all work out, but keep that in mind when monitoring your pace. I have this magic moment when I hit the asphalt from the gravel where I feel there are little jets on my shoes and my pace just bumps up. Personally I was not clear if the bituminous surfaced hike-and-bike pathway was a solid compact surface or not.

Nat, Glad to see yet another run and no mention of pain. You are wise to take it slowly. I think on of the dangers or coming off an injury is impatience.

Dee, I've got my fair share of fat. You know being short and having a lower ideal body weight really puts you at a disadvantage when it comes to eating. I know I did a calculation and if my husband or son ate all the calories I needed they could sit down and have 2 cups of ice cream for desert to get to their calorie needs. I like ice cream too.










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


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


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
BARBIE1967 Posts: 739
5/2/12 10:45 A

My SparkPage
Send Private Message
Reply
Seabreeze as long as we are moving forward we are doing well and you are definitely getting it done.

Am still having trouble doing the magic mile properly without gadgets. After the warm up am figuring out that a city block is about a .25 mile and then the 1 minute drills for each leg of the square. Am getting bogged down on the acceleration gliders. It is really hard to figure out pace to do each one a little faster. Instead of having no pace my brain has locked in on one pace that is until I start tiring out and fall off.
It is probable more accurate for me to do 2 and then average them together. I start off too fast.



 December Minutes: 0
 
0
31.25
62.5
93.75
125
SEABREEZE65's Photo SEABREEZE65 Posts: 10,954
5/2/12 10:19 A

My SparkPage
Send Private Message
Reply
Run is finished...

A few stats for those of you who like stats. If I do this over the course of several weeks I should see a change. We will see.

Goal to stay within zone 3 (for me it is under HR 148)

These are the averages....
I was warmed up - I had already hit 148 on HR and so I wanted to simple cycle HR between 148 (85%) and 139 (80%)
Turned off Gymboss, walked another 45 seconds and then started the "experiment."

I did this for 1.34 miles of today's run...

It took an average of 38 seconds to reach 148 and then
it took an average of 73 seconds for HR to reach 139.

Here is the odd part as I spent some time looking at the data.
My average HR while walking was actually higher than my average HR while running. I think this might be because it takes awhile for the HR monitor to catch up (maybe).

Weather
70-76 degrees
90-80% humidity (or close)
blue sky

Edited by: SEABREEZE65 at: 5/2/2012 (10:26)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




 December Minutes: 750
 
0
375
750
1125
1500
SEABREEZE65's Photo SEABREEZE65 Posts: 10,954
5/2/12 7:46 A

My SparkPage
Send Private Message
Reply
emoticon Good Morning!

JT: It does sound like both a daunting and an awesome race. Many people (including me) carry a small camera with them when they are just trying to finish. I know it doesn't sound like a "serious" runner, but I do get some memorable shots along the way.

KAREN and VISUALLYRICS and DEE AND STITCHERFRIEND: Hi!

TRILL: Thanks for all of the info on your ratios and strategy. I enjoy reading how others "work" their training programs. I think I strategize fairly well, just do not have the stamina to maintain faster paces than I have been. But, I too, am a experiment or adventure in motion and getting stronger every week!

NATALIE: So glad you are able to run again!!!!

CATHERINE: Good job on the 8 miles! WTG! I tend to run by "what feels comfortable" on that day. Except when I'm trying to hit a specific pace.

ILLINIMOUSE: Hope you can get back to running soon. But good job on using other activities!

BARBIE1967: Some days for me, it definitely feels more like a waddle than a walk!!!

CORRINECLARK: You live in a beautiful area!

KAREN and VISUALLYRICS and DEE AND STITCHERFRIEND: Hi!

*****

****
A new experiment, for me, with running today. I am going to set my HR beeper at 85% (zone 3). I want to try and discover a ratio that will keep my HR near 85% while running and not let it drop too much - trying to keep as close to 85% without going over for the main portion of the run. I've been so focused on pace for so long that I had never considered a different approach.

I, too, should do another magic mile before the weather gets too steamy.

Currently at 7:45 it is 70 degrees and 91% humidity. At 9:00 it is suppose to be 72 and 80% humidity. Guess I better get my running clothes on and go outside and run around and play!!!

emoticon

Edited by: SEABREEZE65 at: 5/2/2012 (10:24)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




 December Minutes: 750
 
0
375
750
1125
1500
STITCHERFRIEND's Photo STITCHERFRIEND Posts: 1,066
5/2/12 4:58 A

My SparkPage
Send Private Message
Reply
Hi, I am still lurking on the team but I just wanted to thank you for the posting of the info on ratios/time. It is so much to learn but it's really exciting to see the progress that I am making.




Donna



 Pounds lost: 19.0 
 
0
20.5
41
61.5
82
VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
5/1/12 10:14 P

My SparkPage
Send Private Message
Reply
80 minutes of Interval Max ST Training was Awesome today.... I love the best of both worlds....running & ST. emoticon emoticon emoticon Fitness is such a gift!

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500
CORRINECLARK's Photo CORRINECLARK Posts: 1,759
5/1/12 10:12 P

My SparkPage
Send Private Message
Reply
Trillium - that is very helpful and has me re-"thinking" my thinking. Same as the comments from Jean and Catherine. You guys are really great sources of information. I'm glad I joined this team!

Jean - no I have not done a "magic mile" yet. I really need to get over to the high school and do that!

I did some hill training today. 3 miles up and 3 miles back down. I took the down hill run slowly so as to protect my knees and shins. People were passing me but I didn't care. I went a mile further up the canyon then last week and the view was beautiful. I had no idea we had such a beautiful canyon right smack dab in the middle of the city! You learn a lot from running!

Edited by: CORRINECLARK at: 5/1/2012 (22:14)
I run just for the HEALTH of it!





 December Minutes: 426
 
0
250
500
750
1000
JTAYLOR2011's Photo JTAYLOR2011 Posts: 691
5/1/12 10:11 P

My SparkPage
Send Private Message
Reply
I had a half hour run today and I managed to stay in zone 1. emoticon
It ended up being 38 mins with warm up and cool down... 3.6 miles. Strength training afterwards.
I'm getting used to the idea now of running Sunday's extraordinary trail run. Boy, I know how to pick 'em! As if the Hook Mountain Half wasn't enough!

 current weight: 197.0 
 
225
211.25
197.5
183.75
170
BARBIE1967 Posts: 739
5/1/12 2:49 P

My SparkPage
Send Private Message
Reply
Hey sparkers. Just checking in. Am still waiting on my half training book and gymboss to arrive :( . I love all of your posts. Have been strength training in the yard with a push mower and breaking up gardens. Enjoying slow jogs in the mornings it hit 80 degrees here before 8 am. Monday's jog/walk/waddle was 110 minutes for 7 1/2 miles. Hoping to increase it next week by 10 minutes. Doing hills tomorrow. Have an awesome day.



 December Minutes: 0
 
0
31.25
62.5
93.75
125
ILLINIMOUSE SparkPoints: (16,544)
Fitness Minutes: (22,316)
Posts: 147
5/1/12 2:48 P

My SparkPage
Send Private Message
Reply
Checking in! Gotta keep myself accountable.

Previously someone asked if I biked on a stationary. Right now I do. I don't think I should lift my bike up on the rack yet, so I'm staying inside. However, I am seeing some improvement in my shoulder, and I'm pretty happy about that!

I am in awe of you folks who are like Forest Gump to me. :) You have some stamina! I love reading about everyone's runs. I'm so new to this when I see "HM" I instantly think Haunted Mansion from Disney World. LOL I'll catch on eventually.

In a bit I'm hopping on the treadmill and pretending I'm a mountain climber. emoticon

Kelly


 Pounds lost: 27.4 
 
0
18.5
37
55.5
74
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
5/1/12 2:27 P

Community Team Member

My SparkPage
Send Private Message
Reply
Hello, Everyone!

SB, yes, this is the race with only 354 runners. According to the race web site, "The Lake Wobegon Trail is a 46-mile long, 10-foot wide, bituminous surfaced hike-and-bike pathway. The trail, which opened on September 30, 1998, extends through Central MN from the city of St. Joseph to the city of Osakis." Since this will be a training run for me, I'm planning on lining up in the back of the pack to start with. Still haven't decided about pacing. I have to confess that I am tempted to try for a PR (i.e. less than 4:59), since 11:00 /mi would give me that. That's half way between race pace and training pace, so shouldn't be a problem. But I don't want to compromise progress to my goal race by not recovering quickly from this race. So we'll see. A lot will depend on the weather. Right now, it looks like it will be in the 50's.

To throw another observation into the ratio discussion. The pace that I get from a given ratio very much depends on the length of the run. If my brain knows I'm running over 17 miles, it slows me down from the beginning. I won't get the same pace from a ratio that I do on a shorter run. This is because I don't force a pace but rather run at whatever pace feels "easy." On long runs, that "easy" pace is slower, even though it feels like the same speed as the faster pace on short runs. That's one way the brain protects us. It is quite literally recruiting (and firing) fewer muscle fibers than it does on shorter runs. So that they will last longer. If you over-ride this by forcing a faster pace, that's when you hit "a wall" in the later stages.

By the same token, my experience with short runs is that the pace I run is determined more by how I feel (how fresh I am, what the temperature is, etc.) than by the ratio, within reason. I tend to run the same average pace at 1/1, 2/1, or 3/1 on short runs. My brain just makes the adjustment in the running segment pace to produce the average pace it thinks I can do. Again, I run training runs by "feel" rather than by the watch, so that's probably why it works that way for me.

Karen, I hope you are feeling better!

JT, wow, that sounds like some race. Taking the full 4 hours is probably a good idea. Slow enough to enjoy the scenery and to live to tell the tale.

Dee, according to Benson (Heart Rate Training), low heart rate runs burn more fat!

Nat - 3.1 mile! WooHoo!

Cindy, it has taken me almost 3 years to get my skeletal system strong enough to run every day. What a difference this last year has made, however.

I had a good run today. The plan was for 8 miles at race pace before strength training. I ran in the gym. (It is still v e r y humid -- 80% this morning).

My target for this run was 9:55-10:00 /mi. I set the intervals to :50/:10 and hit close to my target on the first mile. But since my legs felt a little tired, I added 10 seconds to the run interval so that I could run a little slower and still hit target. I felt ok, not great, and my brain kept pointing out that my legs weren't happy. It suggested that perhaps I shouldn't try for 8 miles (etc. etc). All that brain chatter made for a crabby run. Then towards the end of mile 4, my legs finally warmed up and the run suddenly seemed easy. In just a few seconds I went from feeling grumpy to feeling great. From thinking "maybe I should only do 6" to "gee I wish I had time for 9." The brain is such a tyrant!

You can tell from my splits where I warmed up. The other interesting thing to point out is that I did not adjust my "perceived effort" during the run. The miles got faster, but it didn't feel like it. Since I was feeling pretty good after 7 miles with only enough time for one more, I decided to see just how fast I could do that last mile. I'm pretty pleased with the results. It was also interesting to notice that my brain isn't quite willing to really let go once my speed gets higher than 8:30 /mi. It doesn't trust me at those speeds yet. Splits:

10:03 / 9:48 / 9:51 / 9:34 / 9:23 / 9:11 / 8:59 / 7:57

Mile 8 probably means my magic mile is now a little faster than 7:50.

I've got a sports massage scheduled for about an hour from now. I may regret that last mile when he starts working on my legs.
emoticon

Edited by: LIVE2RUN4LIFE at: 5/1/2012 (22:15)
Catherine

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

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

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


NATPLUMMER's Photo NATPLUMMER SparkPoints: (192,226)
Fitness Minutes: (146,456)
Posts: 31,068
5/1/12 12:12 P

My SparkPage
Send Private Message
Reply
Thanks, June :-) Sounds like you had a great run yourself!!
Glad your finding your ST and running balance, Laura.
I'm sure your superfeet insoles will leave plenty of room your your SUPERFEET, Jean :-) I went with my Saucony's today...with superfeet insoles...not sure if I like the insoles or not. Did you clean your office? Have fun at FSU :-) I think my body stores at least 100,000 calories.
All this talk of toes is starting to make mine hurt, Corrine. At least you can wear sandals at work. I think it takes a little time to get used to the intervals and to find the one that works best for you. You also have to remember that you are just doing a training run rather than a race.
Thanks, Cindy. It's helpful to me.
I'm looking forward to getting to the double digit runs, JTaylor...but that will have to wait a bit for me. Survival is a fabulous strategy ;-)
That should be a fun trail, Catherine.
Hi, Karen!
Enjoying your runs is a great thing to do, Dee. Glad you could put shoes on :-)
I did 3.1 miles this morning. ST later today.


If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


 December Minutes: 2,333
 
0
625
1250
1875
2500
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,473
5/1/12 9:31 A

My SparkPage
Send Private Message
Reply
I'm loving all the technical advice. Someday I may actually try to use it. For now, I'm focusing on enjoying my runs.
As expected, yesterday's outing turned out to be a walk, but I'm OK with that. I was able to put shoes on, so that's a victory!
Tonight, more dancing. Tomorrow I'm on the road, so the next run may be Thursday.

SB, I definitely have more than 100,000 calories of fat. It just baffles me how my body can hang onto rolls of fat though I'm basically not very big, and quite active.

Dee
Houston, TX

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

Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
5/1/12 9:18 A

My SparkPage
Send Private Message
Reply
At the risk of saying too much about ratios. First to orient you. My best 5k pace is 8:46 my best half marathon is 9:46. The 9:46 is new it use to be 10:09. For my runs I use 1:30/:30 if I'm going out for a weekday run and am not thinking I should take it easy. That is a variation of 3/1 and suggested for a 10 min/mile pace and about where I'll be. For my long runs I use :30/:30. Jeff has this for a 14 minute mile, but I'll end up at just over 12 to maybe 13 at the end right where I should be for a long run. For a weekday run where I feel I should be taking it easy either because I am planning on a hard workout soon or just came from one I generally use 1/:30.

Straight running. I have started doing this. Two years ago when I'd be run/walk/running for one year my oldest decided to try running. I went with her for her half an hour runs. At that time even 30 min of straight running lead to knee irritation. Now I seem okay. I run without walk breaks in two situations. First with my HRM set on 132, I found that with the alert I settled into a pace where I did not need to walk and so I haven't. These runs are more in the 3-4 mile range. Second for the last mile of a run. On these I'm trying to up my average pace and finish strong. Ironically I have to tell myself to run slower to hold a steady average pace faster than my run/walk/run pace. I think its pretty important to practice this slow down of the run if you plan to run continuously at the end of a race. Jeff suggest doing this on short run days not long run days. Long run is about recovery.

Intervals in runs. Half marathons and marathons. I do intervals close to the beginning---always in the first mile. I watch my pace and want to do a warm up mile. As the crowd thins and you can run a bit faster I start putting in walk breaks. For a half marathon I have dropped them for the last 3 miles, or used them depending on the elevation. None on the flat to downhill, but still use them for the uphill. For my fulls I might drop them in the last mile. Jeff gives an earlier mileage where you can drop them, but I really have not wanted tol

For my 5k's. I've only run 2. The first was 2 weeks after my first marathon. I used 3 min run and 30 sec walk on that one. Time 27:36. My second one I did two walk breaks at about one a mile. I moved them a bit so I'd be on an uphill. Time 27:10. This is probably the strategy I'll use for Sunday's 5k.

Walk breaks and intervals. My magic mile is 7:52, So for
1600 goal pace 9:45 race goal pace 10:15 ratio used 1:15/30
800 goal pace 9:00 race goal pace 9:30 ratio used 1:45/30
400 goal pace 7:55 race goal pace 8:25 straight running.

I use the ratio for my intervals that I plan to use for the race. That is what is suggested in the Year Round Plan. Catherine says that the Boston plan tells you to keep the run constant and cut the walk in half. I don't do a walk break for the 400 because it's only 2 minutes long and in the race I will be doing something like 8 minutes/ 30 sec. This is the race ratio that Jeff suggest in the 5k/10k book.

Seabreeze, I've gotten a little faster. I feel more like slow study improvement. Of course I've gone from 1 mile to quarter mile repeats and without any fitness improvements that makes you appear faster.

JT. Take it easy to the beginning of the race. Be particularly vigilant on uphills as you get tired. You might be dragging you legs and you are more likely to fail to lift them over some rock or root and end up tripping. One of the changes you need to make with trail running is you have to watch the keeping you feet low and parallel to the ground thing that is so good for distance road running. You'll catch your toe--ask my scarred knees.

Catherine, Sounds really nice. Scenery and a well behaved surface to run on. I kind of enjoy some technical trail running, but not sure I'm up to it for the marathon distance and in a race. My mantra for the repeats was smooth and easy and that is how they felt. Of course I only went to 4 repeats.

Edited by: TRILLIUM22 at: 5/1/2012 (09:40)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


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


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
KARENDEE4's Photo KARENDEE4 SparkPoints: (31,095)
Fitness Minutes: (32,801)
Posts: 3,229
5/1/12 9:14 A

My SparkPage
Send Private Message
Reply
Hi everyone! So busy lately. I got sick last week so today will be my first run/walk day in a week. I will take it easy.

I hope everyone's training is going well!


...
Karen



 current weight: 270.0 
 
323
281
239
197
155
JTAYLOR2011's Photo JTAYLOR2011 Posts: 691
5/1/12 8:50 A

My SparkPage
Send Private Message
Reply
Hi Catherine,
I didn't workout so much last week because of the achilles strain. This week will be mellow too so that I have energy for this rather daunting course. My focus was on the April 22nd race, my very first foray into distance racing. If this were the main event that I was training for I would've done a lot more training on trails.

I've just looked at the Bear Mountain course again after several months and my jaw just dropped. www.thenorthface.com/en_US/endurance
-c
hallenge/bear-mountain-ny/races/
What have I gotten myself into?? Overall difficulty: 5 stars; technical difficulty, 5 stars; elevation change, 4 stars; at least there's this: scenery, 5 stars. I looked at the elevation chart and almost started to cry (ok, I cried -- LOL!). There's a four hour cut-off.

So what's my strategy? Run... away from this event...kidding!

Survival! Find that happy place way down deep inside in stay in touch with it (hehe). Yes,stay on my feet :).

Actually, what I'm enjoying about this sport is the adventure aspect. Last Sunday as I was powering over the hills (like I wasn't supposed to be doing), my heart rate in the 160s -- I still noticed the beautiful views of the lake below.

This race will certainly be an adventure and provide several points (4, yes, I'm counting) to enjoy some gorgeous views. So, like the last Half Marathon, my goal is to enjoy the experience, which I did... I Loved It! Take it a mile at a time. And beat the four hour cut-off! I'm prepared as I'm every going to be at this point. The weather looks good, 30% chance of rain, low 54 high 67. Should be a blast and you know I'll be telling you all about it!

 current weight: 197.0 
 
225
211.25
197.5
183.75
170
SEABREEZE65's Photo SEABREEZE65 Posts: 10,954
5/1/12 6:15 A

My SparkPage
Send Private Message
Reply
emoticon

Good Morning!

CORRINE: Jeff recommends a 1:1 ratio for a 13 minute mile average. If you want an 11 minute per mile average you could try a different ratio, like 120:45 or 90:30. It takes some tries to find the right ratio to use for different average paces. I use several different ratios depending on what my daily goal is. A long slow distance ratio is definitely different than my race pace ratio. Over time you will discover the best ratio to use for endurance training (your long slow runs); for stamina training (tempo runs or interval training). Have you done a Magic Mile yet? This will help determine your training paces and the suggested race pace for a marathon or hm.

JT: Yep, a double digit run is a regular occurrence. Love that!

Catherine: That should be a beautiful trail. Is it narrow? Is this the race with just a few marathoners? Will there be room on the trail for everyone?

****

Today.....
Heading to FSU (Florida State University) to see our daughter and granddaughter. We are picking up some of DGDs stuff (her bike and a few things) and storing them here for the summer. I think she had a good first year.

Tidbit of info from HEART RATE TRAINING....
The body stores about 2,000 calories in carbs and 80,000 - 100,000 calories of fat. Slower runs burns fat; faster runs burn carbohydrates. I think my body may be storing more than 100,000 calories of fat.

NOTE: Added on Wednesday - It is NOT FSU, it is USF (University of South Florida). My GD would be very dissappointed in me.



Edited by: SEABREEZE65 at: 5/2/2012 (07:12)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




 December Minutes: 750
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
4/30/12 10:55 P

Community Team Member

My SparkPage
Send Private Message
Reply
JT, how's the taper going for your trail Half? Have you worked out your strategy yet? (Don't fall is probably a good place to start.)
emoticon
I finally got around to checking on the running surface for my upcoming Lake Woebegone Trail Marathon. It's a bituminous surfaced hike-and-bike pathway, so really a "trail" only in the sense that no vehicular traffic is allowed (except, apparently, snow mobiles in the winter.) But otherwise paved.

Edited by: LIVE2RUN4LIFE at: 4/30/2012 (22:58)
Catherine

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

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

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


JTAYLOR2011's Photo JTAYLOR2011 Posts: 691
4/30/12 10:03 P

My SparkPage
Send Private Message
Reply
HI Seabreeze! I'm looking forward to the Marathon training! This is a "pushing the envelope" kind of year. Junepa, I was a sprinter/hurdler back in the day. Distance running was as foreign as it could get to me at the time. It was as if it were a different sport altogether. From time to time I'd run 400 repeats with the distance guys but we otherwise stayed clear of each other. These days it's sometimes still hard to believe that a two hour double digit mile run is routine, a "no big deal" affair.

 current weight: 197.0 
 
225
211.25
197.5
183.75
170
TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
4/30/12 10:01 P

My SparkPage
Send Private Message
Reply
Corrine, you've got a 5k race pace of 10;18 and on this training run you ran 12;115using a 1/1,

So I'll give you some of my numbers. I definitely make a distinction between a race and a run. I have only run two 5ks. The faster one was at a pace of 8:46. You will not see a single run of 30 minutes or more that is any where near that fast. In terms of ratio I find my maximum comfortable pace is close to my half marathon pace. That is more like 10 min miles. For me I can run straight for a few miles at 10 in miles or insert walk breaks. I will stay at 10 min miles until I get to a ratio of 3 minutes running one min walking. For me if I walk more than this my average pace will slow down. Now interesting 3/1 is Jeff's recommendation for 10 min/miles. His next ratio is 2:30/1, It is suggested for 11min/mile. I will be slower than 10 min/min but faster than 11 min/mile. 2/1 I'll slow down more, but be faster than 12 min.miles, 1/1 slower, but quite a bit faster than 13 min miles although I'm more likely Ito use 30/30 where I'm at about 12 min miles rather than 14, I do use these higher walk interval runs for recovery or to have an easy run or my long run,

Is that helpful?



Edited by: TRILLIUM22 at: 4/30/2012 (22:30)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


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


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
4/30/12 9:20 P

Community Team Member

My SparkPage
Send Private Message
Reply
Corrine, as a runner you have to decide where your goals and priorities lie. Yours may not be the same as mine or as those of other members of the team. And that's OK. Coach Nancy is fond of saying that you can "race to train" or "train to race," but not both at the same time.

So you must decide whether it is more important to run as fast as you can on each training run or to run your races as close to your peak capability as possible. If you don't care about having races that are faster than the pace you can do every day, then there's no reason to slow down in training. But the fastest pace you can run every day is not the fastest pace you can potentially run. You can't develop your best speed by "racing" every daily run.

Either choice is ok -- the only right answer is what works for you. But it is a choice that you must make.

Edited by: LIVE2RUN4LIFE at: 4/30/2012 (21:22)
Catherine

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

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

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


CORRINECLARK's Photo CORRINECLARK Posts: 1,759
4/30/12 8:39 P

My SparkPage
Send Private Message
Reply
Speaking of toes! I have what is called - runners toe nails. I had no idea it was a real term but when I googled it I got a lot of hits! My big toe on my right foot has been black for awhile and a new nail is growing underneath it making it hard for me to wear shoes. I just wear sandal's during the day. For some reason my running shoes don't bother it! I have two other toes that are all sorts of weird too - but they don't bother me.

Catherine - I understand your advise about running slow and all that jazz. But it is still frustrating to me. Today I did a 1:1 run. It was 35 minutes long and I only ran 2.87 miles. I feel very frustrated. How come I can run a full 5K in about 32 minutes but couldn't do it in 35 with the running/walking? And I really pushed myself on the running intervals - hitting speeds I have never hit before! I know, I know - you said patience. I guess I don't have a lot of patience!

Jean - did you get out on your bike? How do you like your bike? Was it a good investment? emoticon

I run just for the HEALTH of it!





 December Minutes: 426
 
0
250
500
750
1000
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,473
4/30/12 7:28 P

My SparkPage
Send Private Message
Reply
June, losing toenails at a dance camp or workshop is pretty much par for the course for me. Maybe I just have sensitive toes. I've been fitted for shoes, so it's not that. We dance for hours on end, and my feet slide in my shoes when they get sweaty. The pressure on the toes causes blisters under the nail. I notice it after the damage is done, and honestly have never found a way to prevent it. At the moment three of the four nails/blisters are healing (the toe nail will still come off) but the fourth is very painful. Could be a tad infected. All in all, considering the pleasure I derive from the activity, I feel it's a small price to pay.


Dee
Houston, TX

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

Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14
Run Houston Sam Houston Race Park 10K
1/1/15



LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,641)
Fitness Minutes: (144,394)
Posts: 11,899
4/30/12 6:45 P

Community Team Member

My SparkPage
Send Private Message
Reply
June -- I think the verb is "circumnavigate."
emoticon
Yes the contrast between Papageno/Papagena & Tamino/Pamino is fun. Plus, in this world both viewpoints are valid. It is a very "humane" opera. Papageno's mouth is padlocked for telling lies. But only briefly to teach a gentle lesson before he is forgiven. I love it when the three Ladies turn to audience after removing the padlock and sing "Oh, would that all liars had their mouths padlocked; instead of hatred, lies and slander, there would be love and brotherhood." When Pamina is discovered by Sarastro with the knife her mother has given her with orders to kill him, she expects to be punished. Instead Sarastro sings "Within these holy bounds, revenge is unknown, and if a man fails, love lead him back to duty. . . . Within these holy walls, where men love their fellow men, no traitor can lurk, because we forgive our enemies." (This is also one of the most beautiful arias in the opera.) So sad that Mozart died about 2 months after writing it.

Catherine

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

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

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


VISUALLYRICS's Photo VISUALLYRICS SparkPoints: (112,332)
Fitness Minutes: (95,610)
Posts: 9,704
4/30/12 3:50 P

My SparkPage
Send Private Message
Reply
How true! ...your niece is very fortunate! emoticon

Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

...:::JOY is the echo of God's life in us:::...


 December Minutes: 476
 
0
375
750
1125
1500

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race General Team Discussion Forum Posts

Topics: Last Post:
How your body beats the heat 7/2/2014 8:22:25 PM
Jeff Galloway Half Marathon 2/11/2014 12:26:51 AM
Week 2 in the rain... 1/11/2014 3:19:58 PM
Diva Run 3/5/2014 8:38:17 PM
Great running tip (Chafing) 10/14/2014 2:07:13 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x33873x37834164

Review our Community Guidelines