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IRUNBIKE2BFIT
IRUNBIKE2BFIT's Photo Posts: 1,185
6/8/13 9:28 A

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Woke up this morning Feeling wonderful NO pain or stiffness in the knee ... wow what a difference a shot makes, Even though it Hurt like Hell going in.... I think the next time I will have the Doctor knock me out first ... LOL! Back to planning my summer running and races... I know that I won't be doing very many mostly because they have become so expensive even for 5k's are costing as much as $25 to $30 bucks! when only 5 to 10 years ago they were a mear $10 dollars? I know that the bigger races 1/2 Marathons/ Marathons have gone up too. But If I can get a few 5ks I'll be happy... still contenplating on doing 1/2 again this year... it would be for the local race in September.... still will have to figure out my training plan, knowing now that I have to do a lot of adjustments to my running .. run/walk intervals and just over all day to day planning and going on how I'm feeling "Knee wise" I have to leave out the Goal time factor, even though my mind is saying one thing and my body another...there's going to be conflicts of mind over body matter it will be a Big Challenge!

Peggy


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STRIVER57
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6/8/13 8:18 A

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sorry about your second opinion, Peg. but good you liked and trusted the doctor, anyway.
wine & cheese & salad with my brother-in-law, his daughter and her boyfriend was lovely, and we finished with a bottle of champagne and a lovely pistache fraisier because ... well BIL's bday is next week, DH's at the end of the month, niece's bday last month, niece finished exams yesterday, DH & DD finished classes for the year (though they both still have the baccalaureate to do ... she's taking it and he has to grade some) ... i did stay in range.
today was going to be a rest day, but after examining the weather forecasts through wednesday, i decided to do this week's long run today. i also planned for it to be a cutback long run, which it was, and a low hr run, which it was for the first 3.77. then the garmin ran out of charge (my fault, and i knew it might, but this was really the best time for running so i went) ... and i switched to 30/30, since i had the gym boss. according to the SP map, i ran an additional 3.06 miles, so 6.83, which was more or less what i'd planned (7, since i ran 8.6 last sunday). the first part of the run i actually kept the HR under 130 instead of slightly over.
so my HR questions are:
is the ultimate goal to be able to run continuously without the alarm going off? ... or at least to lengthen the running parts before the alarm goes off? is that something you work at or just something that happens?





SEABREEZE64
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6/8/13 8:12 A

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emoticon Good Morning!

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

"I am still learning." Michelangelo




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IRUNBIKE2BFIT
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6/7/13 8:24 P

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Dee, that was the second opinion... the Xray's don't lie there was a lot of bone spur's on the knee cap and there is more bone on bone although I didn't feel it or the pain from it resonated into the tendon's and muscles.

But for now since I got the shot will see how things progress the shot is suppose to last 6 months or more? And as far as mobility during my run/walk's The doctor encouraged me to keep moving, he didn't discourage me from running left it up to me the decision a knee replacement? If I do have one it won't be until next summer as it would be best to do over Summer break and I would be out over the summer and I wouldn't miss any work.

I'm slowly going to see how things go with getting back to running.. I know that I will have to adjust my run walk ratio's back down to a beginner's level and work back up and hopefully things will workout out to my advantage I won't have to deal with the surgery any time soon? :-)

Peggy


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VISUALLYRICS
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6/7/13 8:13 P

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Seabreeze::::... How right you are!::::...perhaps the wisest answer is simply listen to your body. emoticon emoticon

I am perfectly happy with my 9, 10 and 11 min/mi paces...::::A 10K is 6.1 miles....it was my goal to run that distance, and I DID meet my goal....Minus 1/10 of a mile....LOL. Sunday, I will run a emoticon distance and from then on I will listen to my body.



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

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


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RUN4FOOD
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6/7/13 7:35 P

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Seabreeze, thanks for this information. What you entered makes a whole lot more sense to me than what I found online.

Gary


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SEABREEZE64
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6/7/13 7:22 P

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Evening all....

GARY: A small correction to my previous post about multiplying your minutes times your zone. This only works if you are in zones 1-4. Here is more detailed info....

page 34 from Be a Better Runner...

Zone 1 = 1 x # of minutes (Intensity 1-2)
Zone 2 = 2 x # of minutes (Intensity 2-3)
Zone 3 = 3 x # of minutes (Intensity 3-4)
Zone 4 = 4 x # of minutes (Intensity 5-6)
Zone 5a = 10 x # of minutes (Intensity 7-8)
Zone 5b = 30 x # of minutes (Intensity 9-10)
Zone 5c = 90 x # of minutes (Intensity 10)

*****

PEGGY: I am so sorry about your knee. Also anesthesia sounds like it really takes a toll on you. Keep us informed.

*****

DEE: When I was using 122 at my steady HR.... I was averaging 15:30 - 16:15. I tried for almost a month, but found it very frustrating. I went back to mostly 75% and 80% of my max HR. 122 is about 67%. If I feel really tired I'll use 70%. It really works for me during the hot an humid days.

*****

CINDY: Keeping my fingers crossed that you dog is okay.

*****

CATHERINE: I agree 70% and 79% are much different. That is one of the reasons I calculate zones to the tenth of a percent. 3.0 or 3.9 are much different. The book sounds interesting.

*****

LAURA: Having a "cut-back" week every 3 or 4 weeks is recommended by many coaches. On the other hand I have also read that one doesn't need a cut back week unless training is fairly vigorous. I guess each of us just needs to listen to their body.

*****


HELLO to everyone else

*****

Today's run was good....

Keeping my HR near 80% is definitely more demanding than keeping it at 75% like I did on Wednesday. But both are still very doable even with the heat and humidity.

So Daniel's predicted paced based on the stats I entered for an 80.4% HR was 13:28...
Today's 60 minute average (after a half mile warm up) was 13:12 and my HR was close to 79%. So, a little faster. I like to see what my pace is during these runs, but really it is the time near the HR% that I am really after.

emoticon





Edited by: SEABREEZE64 at: 6/7/2013 (19:25)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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VISUALLYRICS
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6/7/13 6:51 P

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My average comfortable pace when I run a longer run, is a 12 min mile...:::based on 6 weeks of 10 K training.....::::but my comfort zone for a short run is an 11 min mile.

Edited by: VISUALLYRICS at: 6/7/2013 (18:52)
Hi! I'm Laura...:::helplessly AdDiCteD to FiTneSs!
((Striving 4 Progress Not Perfection))

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


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TRILLIUM22
TRILLIUM22's Photo Posts: 7,113
6/7/13 6:49 P

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Peggy, so sorry to hear your bad and ugly news.

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


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


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TRILLIUM22
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6/7/13 6:48 P

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Laura, if you ever do a magic mile to figure potential race paces and training pace, the pace that Galloway gives you is an average pace. So it is the time you need to complete one mile including your walk breaks. That average pace is generally the only one I measure

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


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


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VISUALLYRICS
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6/7/13 5:19 P

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Catherine:::.. My pace is the 9-10 min/mi. So that makes my mile with the walking increments right at a 12 or 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:::...


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RUN4FOOD
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6/7/13 5:02 P

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Seabreeze, just saw the following online that is referring to Sally Edwards point system.
It doesn't seem right to me.
Using the 5 zone system to plan your exercise program.
1 minute spent exercising in zone 1 = one exercise point
2 minutes spent exercising in zone 2 = two exercise points
3 minutes spent exercising in zone 3 = three exercise points
4 minutes spent exercising in zone 4 = four exercise points
5 minutes spent exercising in zone 5 = five exercise points

If all of the numbers at the left were 1 it would make more sense to me. Like 1 minute spent exercising in zone 5 = five exercise points.
What are your thoughts?

Gary


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IFDEEVARUNS2
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6/7/13 4:03 P

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Oy, Peggy, I'm so sorry to read this! Are you getting a second opinion?

Dee
Houston, TX

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

Texas 10 Boerne - 3/30
Texas 10 Huntsville - 10 Mile 4/13/14
Texas 10 Plano - 5/10/14
Texas 10 Ft. Worth - 10/12/14
New York Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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IRUNBIKE2BFIT
IRUNBIKE2BFIT's Photo Posts: 1,185
6/7/13 3:45 P

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Well..... do you want to know the Good, the Bad and the Ugly?

Went to see the Ortho Doc today.


The GOOD : Very nice, Good Guy... of course he's a runner, does Tri's so was very understanding of my issues with the arthritis and goals in keeping fit also gave me one of those Synvisc - One shot.... Pardon my French- Holy Crap, it was F'ing Painful !!!!! but it will get me through the rest of the year in continuing my running! I can try to do my 3rd 1/2 marathon (will discuss that later)

The Bad : I have a lot of Osteo Arthritis build up on my knee joint, bone spurs every where... but it was ultimately the cause of my sore tendon's and muscles

The Ugly : I need a Total Knee replacement Yikes! Not to happy about that, just don't want to have to go through another Major surgery again. The anasthesia makes me loose my memory and takes me several months to retrain myself again. But I can opt for a spinal block the feeling to that leg and be awake during the surgery... I still I need to do lot of thinking and debating and It's not a immediate jump into or a big hurry to get it done anytime soon. will have to see how well the injection treatments hold out?

But if I do decide to have it done, of course that means no more running, true some people do, but Doc said, it usually wears out the joint a lot faster, so biking, walking, swimming is the norm, for those with knee replacements, If I wanted to keep competitive, he said I could take up a Race walking style and compete in 5ks and 10k's As with running, I would have to build up my walking pace speed, just as I would of for Running The only difference is there is no jarring to the artificial joint.



Edited by: IRUNBIKE2BFIT at: 6/7/2013 (15:46)
Peggy


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LIVE2RUN4LIFE
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6/7/13 2:20 P

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Laura, when you say you are running 9 to 10 minute pace in the short runs, is that the average pace per mile (run and walk combined)?

Catherine

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

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

I saw the angel in the marble and carved until I set him free.
-- Michelangelo

The smallest feline is a masterpiece.
-- Leonardo da Vinci


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VISUALLYRICS
VISUALLYRICS's Photo SparkPoints: (102,146)
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6/7/13 12:14 P

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Striver:::... couldn't help but see your post. wish I could join you! yum. emoticon

My update: I've been learning from as well as enjoying my runs. My short runs have been paced between 9 & 10 min/mi .....those are fun! My longer 6 mile run is paced at a slower 11-12 min/mi pace. It is all working out so well. Love the JG way....My ratios have mostly been 2:1 because it is easier and I don't have to think about it too much. emoticon

This Sunday, I will have run my 2nd 6 mile run. I have been asked if I will continue to run longer and longer...is there a stopping point. I wasn't sure about my answer....
I am not wishing to compete. My incentive is to make running a part of my lifestyle.
I am not sure if I should up it to 7 miles the following week.
Another friend of mine suggested that it was wise to taper off for a few weeks and then return to building increased mileage.

Any sage advice? emoticon

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

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


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LIVE2RUN4LIFE
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6/7/13 12:09 P

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Good morning, everyone.

I went to the downtown library last night to check out "RUN: The Mind-Body Method of Running by Feel." I love the stats from my Garmin and stuff like the spreadsheet I linked to yesterday, but I am becoming more and more convinced of the value / importance of being able, not just to listen to your body, but truly to understand what it is telling you. Tools provide useful guidelines and can be quite motivational, but they can also fool us into thinking that running is more "scientific" than it really is. "If I run at x pace for x time I am guaranteed x results." If that were true, we'd all be elites, or at least all of us who wanted to be. So I'm interested to see what Matt Fitzgerald has to say in this book.

I did play around with the spreadsheet a bit this morning. I can see its use as a planning tool. I would never try to log the actual runs in such detail. But it could teach you to get a better "feel" (there's that word again) for the relative intensity of a given week and how different choices affect that. I put my plan for next week into it. My plan is 30 minutes a day for six days with the HR alarm set at 130 (70%). The average heart rate will be lower than than, probably 125. Then a two hour long run, guessing the average heart rate will be higher because of the increased distance, Maybe as much as 135? That's what I put in the spreadsheet, and that five hours of running next week is only 50 points. So you can run a fair amount and still be easy on your body as long as you keep the heart rate low.

One other observation, 70% of HRM and 79% of HRM are both in zone 3, but the latter is much harder on my body (over several miles) than the former.

Edited by: LIVE2RUN4LIFE at: 6/7/2013 (12:12)
Catherine

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

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

I saw the angel in the marble and carved until I set him free.
-- Michelangelo

The smallest feline is a masterpiece.
-- Leonardo da Vinci


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STRIVER57
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6/7/13 12:03 P

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any of you passing through paris is welcome for wine and cheese :-)
before or after a run.



TRILLIUM22
TRILLIUM22's Photo Posts: 7,113
6/7/13 11:47 A

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Hi, all

Feel like such a slacker and almost ready to just give up running any longer distances at all. Things have to calm down so I can get a long run in soon.

On the dog front, he came through surgery okay. Still not sure if there is something else going on. I pick him up at 5,

Dee, Our whole family loves good cheese.

Striver, Glad you feel less grumpy. You'll have to remember that ST made you feel good.

Steph, Good luck on getting to the gym. Walking as part of life is an important contribution to fitness.

Sb, Glad you did okay with the bad weather. Reading about ST only counts if the book is really heavy and you are doing squats.





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: 6.5 
 
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IFDEEVARUNS2
IFDEEVARUNS2's Photo Posts: 8,347
6/7/13 10:17 A

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jo ann, red wine and French cheese are my downfall. You can take the girl out of France....

Dee
Houston, TX

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

Texas 10 Boerne - 3/30
Texas 10 Huntsville - 10 Mile 4/13/14
Texas 10 Plano - 5/10/14
Texas 10 Ft. Worth - 10/12/14
New York Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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STRIVER57
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6/7/13 10:02 A

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Cindy, hope the dog is better and will be ok.
Dee, that's pretty close to my low HR run pace at the moment ... though i can't walk that fast unless i'm really concentrating on it. short legs.
Steph: thanks for reminding me to keep to one glass of wine and no G&T tonight, with my company. they're Spanish and adore French cheese, so that's pretty much the menu. since the cheese is all new, i can't cut mine first, but i'll have the scale at the table. i think i should plan to stay in mid range rather than at the bottom for today!

did about 20 min of ST and feel a little less grumpy than i did before.
wishing you all a great weekend, and a good race to StevieBee and Owl and Nat.
jo ann



IFDEEVARUNS2
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6/7/13 9:49 A

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emoticon Good morning all!

SB, maybe this will give you consolation no matter what your pace today: I could barely muster a 15 minute pace yesterday while trying to keep my HR to 122. It's mind-boggling: I can walk faster than that when I'm not concerned about heart rate. I think I'm having a hard time adjusting to the heat after a spring filled with surprise cool spells.

No tropical storm for us, but we had some wind and storms yesterday evening. Fortunately, it was after my "run".

Steph, good luck with the program!



Dee
Houston, TX

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

Texas 10 Boerne - 3/30
Texas 10 Huntsville - 10 Mile 4/13/14
Texas 10 Plano - 5/10/14
Texas 10 Ft. Worth - 10/12/14
New York Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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JASMINELOU
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6/7/13 8:53 A

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emoticon Good morning!

Cindy, hope your doggie is ok emoticon emoticon


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STEPHLOKI
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6/7/13 7:58 A

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emoticon
HI everyone, just a quick stop by. Am extremely busy, having the first full day training I organized all by myself tomorrow. Had a good session with the Senior Engineers, who will be presenting lessons, and their stuff is good.

Yesterday lots of walking during site meetings, today just a little walk so far, btu will go to the gym in the evening to do at least 30 min. cardio, if possible longer.

Thanks for all the birthday wishes.
Yesterday was a bad day diet wise, the culprit: those 2 gin& tonic I had...... without them I would have been good..... Unsurprisingly no weightloss this week.

Well will try next week again


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STEVIEBEE569
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6/7/13 7:35 A

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Thank you so much for the encouragement for my 5K tomorrow evening! It's so greatly appreciated!

Phil. 4:13 I can do all things through Christ who strengthens me!

No one can do what you are called to do, but you!

Great works are performed not by strength but by perserverance. - Samuel Johnson


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SEABREEZE64
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6/7/13 6:57 A

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emoticon Good Morning!

Hi MARYMAJ50!

CATHERINE: I remember you referring to his method before. In the book I recently read, one simply multiplies your zone by the number of minutes in the zone. I'm as yet uncertain how to add my biking miles. I downloaded Daniel's Excel file and plugged in the numbers for this week's running plus all of the personal stats. My LT threshold is much higher than the Pledge of Allegiance Test that I just took, but all of the other numbers are very similar to the numbers I have been using based on HR or based on Jeff's recommendations. One thing for sure.... it is a very comprehensive excel worksheet!!!

CINDY: Hoping your dog is okay.

DEE: I plugged in my long run for this week plus one shorter run and I am above the 50 mark... but notice that the 50 is the number used (on the Excel file) for Novice High School. He didn't have a section on the chart for 60 year olds with a few years of running experience.

Hi to everyone else too!!!

****

ST
I downloaded a free book on my Kindle - 4 weeks of ST - 10 minutes - 3X per week program. I downloaded it about a month ago and actually looked at it yesterday. It was called 4 WEEK BODY WEIGHT HOME WORKOUT. I guess reading about ST does not count as a workout does it?

****

The weather was wild most of yesterday. We kept our radio on all day 'cause of the tornado watch and warnings. Poured for much of the day. Tropical Storm Andrea said hello.

Right now is is about 73 and 93% humidity. I'll be heading out soon - I will definitely be sweating today.

Today's plan...
Keep my HR at or below 80% which is 148 for me.
4 - 5 miles
Using a 45:30 interval.
Whatever the pace ends up being will be okay with me. It is sort of a surprise... LOL! Humidity and heat definitely affect pace... , but I am okay with that knowing I am at today's planned HR.

According to Daniel's chart the pace should be about 13:28. I'll see how close I end up to that pace.....

Edited by: SEABREEZE64 at: 6/7/2013 (07:01)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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MARYMAJ50
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6/7/13 6:18 A

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Hi was on a night out last night and don't think I will be running today as I am also nightshift tonight. But I will try my best to get out tomorrow the weather here is lovely very sunny and hot !it does make you want to get out running.



LIVE2RUN4LIFE
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6/6/13 6:02 P

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Dee, 50 points was for beginning runners. I just gave it as an example. The other numbers he mentions are 100 for advanced high schoolers, 150 for typical collegians, and 200 for elites. (As I mentioned, we road warriors aren't his audience). So I would say that we would fit probably in the 100 to 150 range.

The problem with the spreadsheet for me is that for the given heart rate levels, my paces are quite different (i.e. I run considerably faster than the spreadsheet value for a given heart rate). So if I enter my pace, it will overestimated the intensity. However, "mode 4" lets you enter heart rate and time, rather than pace and miles. Entering a very gross estimate of my last hard training week before Newport, I came up with 138. For what that's worth.
emoticon

Edited by: LIVE2RUN4LIFE at: 6/6/2013 (18:03)
Catherine

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

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

I saw the angel in the marble and carved until I set him free.
-- Michelangelo

The smallest feline is a masterpiece.
-- Leonardo da Vinci


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IFDEEVARUNS2
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6/6/13 4:45 P

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Catherine, using that spreadsheet and inputting my stats, it looks like it doesn't take a whole lot for me to meet or exceed that 50 points, even at my summer glacial pace. Do you suppose I'm looking at this wrong?

Fascinating stuff - thanks for the link.



Dee
Houston, TX

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

Texas 10 Boerne - 3/30
Texas 10 Huntsville - 10 Mile 4/13/14
Texas 10 Plano - 5/10/14
Texas 10 Ft. Worth - 10/12/14
New York Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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TRILLIUM22
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6/6/13 4:44 P

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Planned on a longish run today, but my dog did not look good last night. This morning no better. He has internal bleeding from his spleen and is going in for surgery. Hopefully nothing nasty is the cause of this. Don't know when I'll be able to get a longish run in.

Thanks for the link Catherine. I read everyone's post and hope you all are doing okay.

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


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


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LIVE2RUN4LIFE
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6/6/13 3:22 P

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Hello, everyone.

SB, your post reminded me of Jack Daniel's book "Running Formula." As you probably know, Jack Daniels is the coach who (with others) did research on VO2Max back in the 70's and popularized the system of training at different intensity levels. He argued that tracking weekly training intensity was more important than just tracking miles, since a given number of miles will have a very different effect on the body, depending on pace (intensity). He developed a "Training Intensity Table" (published in the book) which assigns points based on time spent at a given heart rate. Since he (and his training philosophy) have been so influential, you can find lots of versions of this table on the web. And, in fact, you can download an excel version at this web site:

www.electricblues.com/html/runpro.html

There is a place in this spreadsheet to track your weekly training intensity. He was (is) a coach of collegiate and elite athletes, so he doesn't give much advice to road warriors as to recommended weekly intensities. But he does say that beginning runners shouldn't go above 50 points a week. Here's some idea of what adds up to 50 points in his system (these are all per week):

- 5 hours at 70% HR
- 3 hours at 70% HR, 1 hour at 80% HR
- 2 hours at 70% HR, 1 hour at 80% HR, 20 min at 88% HR

Catherine

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

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

I saw the angel in the marble and carved until I set him free.
-- Michelangelo

The smallest feline is a masterpiece.
-- Leonardo da Vinci


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IRUNBIKE2BFIT
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6/6/13 3:02 P

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Hi every one! Just got back from another 4 miler walk, Feeling good over all, but the tendon's in my knee felt sore off and on during the walk. Ortho Doctor's appointment is Tomorrow, kind of apprehensive in what he will say or do about my knee issue though?

Reset program is going okay too, so far down about 8 lbs. It get's pretty hard to just eat meals with Veggies and Fruits beans and some nuts all the time... I much perfer the first week where I can at least have some chicken, eggs or fish with the Veggies and Fruit. I don't think I could cut it as a hard core Vegetarian.

Peggy


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IFDEEVARUNS2
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6/6/13 9:31 A

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SB, good luck with the weather! I'm fascinated by all your calculations, and love the concept. But since my training is so haphazard, it's not something I will embark on soon. I still feel like a real beginner at this running thing. Hmmm, to be accurate, I'm a beginner at training.

Barb, nothing wrong with walking a 5k. At least you'll be getting the miles on the legs!

Jo Ann, ten degrees makes a real difference in perceived effort. Even though you are still in the comfortable range (by my book at least), it will make a difference. Great job getting out there!

Stacie, having one less thing to worry about sounds fine! emoticon

Although it was National Running Day yesterday, I forced myself not to. The knee is improving and I want it to continue to do so. I'll get back out today, weather permitting. While we're not affected by the tropical storm, apparently we have some weather headed our way.

Edited by: IFDEEVARUNS2 at: 6/6/2013 (15:57)
Dee
Houston, TX

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

Texas 10 Boerne - 3/30
Texas 10 Huntsville - 10 Mile 4/13/14
Texas 10 Plano - 5/10/14
Texas 10 Ft. Worth - 10/12/14
New York Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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JASMINELOU
JASMINELOU's Photo Posts: 445
6/6/13 8:54 A

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emoticon Good morning!

SB Stay safe and dry, looks like you are in for some nasty weather!

Edited by: JASMINELOU at: 6/6/2013 (09:06)

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SEABREEZE64
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6/6/13 7:13 A

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emoticon Hi team!

JASMINE: I have not biked in that part of MI, but it is a beautiful area.

DEE: I'm not sure I would remain sane with any one of my children moving in with me...., but sometimes it just needs to be done. I like the idea of veggies and grains.

Hi to everyone else!!!!

****

Yesterday's run was good....
5.3 miles
25:35 interval
Goal... to be close to or under a 75% HR
AP... just under a 14:00 min/mile

To my EXCEL file I've added a new column to track. I decided to start tracking workload.
Multiplying the HR zone by the number of minutes in that zone.

So today's workout was:
Warm Up:
4.18 minutes x 1.0z = 4.18 workload
Running:
19.317 x 2.9z = 56.02
55.467 x 3.5z = 194.13
Cool Down
2.76 * 2.8z = 7.7
Today's workload was 262.03 (units).

Monday's long run workload:
Warm Up:
1.7z x 3.25 min = 5.525
Miles 1-9:
3.5z x 132 min = 448.8
Miles 10-13:
3.9z x 56.25 min = 219.38
Cool Down:
3.2z x 2 min = 6.4

Monday's long run: 680.1


As I continue with this, I can compare weeks. Eventually when I start a new training cycle for a goal race I can make sure I am increasing work load at a "safe" rate. It is another way to track other than mileage or volume.

I wonder if there is a way to find this number on Garmin Connect without having to figure it out each time?

TODAY....
storming this morning... tornado watches and warnings....
so NO biking this morning.... maybe later








Edited by: SEABREEZE64 at: 6/6/2013 (07:16)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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OWL_20
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6/6/13 6:19 A

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emoticon

Striver: Thanks for the point in the right direction to the blog. It's a good site for beginners ST. Sounds like you had a good run!

Stacie/Cindy: Lots and lots of rain doesn't bode well for outdoor activities. I have friends in Minneapolis and they're starting to call it Seattle, MN.

Dee: Good on you for dancing, and best of all the knee did great! emoticon

Jasmine: Stay safe!

Sb: How was the run?

Steph: Late Happy B-Day! I read about the dinner, but forgot the wishes, emoticon

Still walking, and will probably walk my 5K on Saturday *sigh*. Better than not being able to go at all, though. emoticon


Barb USA, EST

My doctor told me to stop having intimate dinners for four. Unless there are three other people. - Orson Welles



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STRIVER57
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6/6/13 4:06 A

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good morning ... tracked food and exercise yesterday and met goals. have started today, ran 4 miles, 30/30, harder than i've been running (av HR 78%), but not really much faster. partly i wanted to do a harder cardio workout on a short run and partly ... i think the weather, although the increase from 54 with a lovely breeze to 64, sunny, no breeze shouldn't be that big, i wouldn't have thought.
i feel back on track, and it's a good feeling.
jo ann



WILEE323
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6/5/13 12:06 P

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Happy Birthday, Steph!! Your b-day meal sounds delicious.

Kim- some of our trails are flooded also. I've been out north of town and the bugs are horrible, so I'll be hitting the roads from now on.

Trill - I'm going to have to bale my lawn soon! More rain here today. Hoping it ends this afternoon.

Depending on weather, I'll run and lift or bike and lift. Need to stop at the farmer's market for some fresh veggies. I've almost decided not to plant my garden and just shop the farmer's market. When I have time to work on it, it's been raining. One less thing to worry about this summer.

Stacie

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


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TRILLIUM22
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6/5/13 10:40 A

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Easy 4 mile run today. Got to get the lawn mowed before the rain moves in. The water is still to high to get out and row. We need to get under a bridge to get the the lake from the dock. Normally it's way above your head. Now there's just a few inches between the bridge and the water level.

Dee, sounds like your knee did well, Veggies and grains sound good.

Kim, sounds like a great bike ride. I hear you with the rain.

SB, He does not want to move, but is not very verbal is to why and what is bothering him. SB have a good run and animal count

Barb, ST is my weakness.

Striver, looks like a good plan with variety.

Steph, Happy B'day. emoticon

Peggy, Good job on the walk



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


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


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IFDEEVARUNS2
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6/5/13 9:27 A

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Steph, happy birthday! It sounds like a lovely meal, and really not too damaging.

Jasminelou, that sounds like quite a ride!

I survived last night's dance session without too much knee pain. I'm cautiously optimistic.

Knowing I'd be extra busy, I bought some meals from a friend of mine who runs a catering business. By meals I mean about 10 cups of various veggies and grains. They are absolutely delicious, and while I've been too busy to cook any meat, totally satisfying as is. To be honest, it's not so much I've been too busy, but DD has taken over the kitchen and fridge and I don't want to have to clean it up before I cook. I'm picking my battles.

SB, enjoy your run. emoticon

Dee
Houston, TX

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

Texas 10 Boerne - 3/30
Texas 10 Huntsville - 10 Mile 4/13/14
Texas 10 Plano - 5/10/14
Texas 10 Ft. Worth - 10/12/14
New York Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



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JASMINELOU
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6/5/13 9:05 A

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Happy late birthday Steph, sounds like a great time with some awesome food!

Our bike ride in Michigan starts in Norton Shores then it's on to Grandville/Lake Odessa/Dansville/Manchester/Petersburg and we end in Luna Pier.

Hoping this rain ends soon, rivers are still way full and some of the trails are still closed. Sure is making it hard to get out on the bike.

Have a great Wednesday everyone!


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SEABREEZE64
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6/5/13 7:12 A

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emoticon

Mornin'!

DEE: We all have runs that are sadly comical..... I have a lot of them lately!!! WooHoo for your daughter's HM sign up!

JASMINE: Where are you biking in MI?

WILEE: I have not played volleyball in a really long time. I'm not sure my wrists/arms could handle the "hits" any more. They would surely turn very red.

OWL: Love the animal count update!

CINDY: Happy birthday to your son. How is he feeling about the move?

STEPH: HAPPY BIRTHDAY.... emoticon . Sounds like a great meal. I've been struggling with not commenting on "going the whole way," but the phrase may just be cultural. Notice the struggle lost and I mentioned it anyway. Hope you had fun..... LOL!!!

STRIVER: I am so glad you are back and running again!!!! Good luck on the streaking!

Hi to everyone else!

****

Running this morning... very soon.... emoticon
I'll be sure to do an animal count....




Edited by: SEABREEZE64 at: 6/5/2013 (07:13)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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STRIVER57
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6/5/13 6:02 A

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Owl, it was from KKinnea. i also was somewhat inspired by it, and by the site -- she's in this group so it's on the sidebar when you're here..

Edited by: STRIVER57 at: 6/5/2013 (06:03)


OWL_20
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6/5/13 5:54 A

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Cindy: The 93 year old house sounds pretty cool. Keep an eye on the inspection emoticon . I like how you are looking at the trails and running paths--something I wish we did before getting our place. I like Philly-have been lost there a couple of times, lol.

Steph: Your night out sounds yummy! And not too damaging so it's a win!

Stiver: You're doing great with the exercise and the tracking Go you!

Everyone: emoticon ST today and I found a new website that's fun and explains using body weight--actually found it off a blog here at SP (and I wish I could remember where)--called Nerdfitness.

Barb USA, EST

My doctor told me to stop having intimate dinners for four. Unless there are three other people. - Orson Welles



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STRIVER57
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6/5/13 5:15 A

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hi team.
Trill, it sure looks like there's lots of rowing on the Schuylkill too ... but i must say, moving is not my idea of fun!
Steph, glad the cold's gone and the birthday was good. wishing you a really great year!
Dee, how exciting to run a half with your daughter! mine has auditions the week around my next half, or i think i might've talked her into it.
SB: hope the pinochle was good.
JasmineLou: sounds like a lovely vacation you have planned.
Stacie -- every other day of nice weather isn't too bad!
Barb -- what a nice hike.
Catherine -- hope you are resting well!
afm, i think i have a plan. i have now done some form of workout for 8 days in a row, which is a start. that includes 25 min of ST Monday and today, between running days. also tracked food yesterday and so far today. aiming to have a max of one day off a week. run 3 days, ST three days, yoga one day? something like that. track food at least 5 days a week and eat at the lower end of my range. going to go set some streaks now .... and hope that things stay sane till we leave for a family vacation in the southwest of France, mostly, on Aug 13 and that i fit comfortably into all my very old pants before then (they are only a bit tight at the moment, so it's promising).



STEPHLOKI
STEPHLOKI's Photo Posts: 5,249
6/5/13 4:02 A

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Hi everyone,

Trill,
great you did find a house. Am also glad to hear the tornado avoided your place.

Dee,
lesson from Africa: power can any time and you blame it either on the rains or the drought, depending on the season.... emoticon

Catherine,
thanks for sharing the pictures, I enjoyed them

Jasmine:
woohoo for finishing

Peggy,
glad to hear your weatehr is improving

Owl,
deer or no deer, that hike sounds great. Aren't you glad there were no Rhino lurking among the trees....

BF took me for my B'day dinner yesterday and I decided to endulge.... went the whole way:
Glass of wine, starters (lemon prawns with rucula), the complementary pizza dough with tomatoes & herbs from the restaurant, main course of fillet steak with gorgonzola sauce & veggies, fruti salad & icecream for desert & a spoonfull of BF's Tiramisu.
I enjoyed it thoroughly, just logged in the food and the damage wasn;t too bad either. Stayed within my previous calorie range, but about 100 above the new one I set for myself.

This morning went back to the gym. The cold is almost gone, just a bit of stuffyness & cough remaining.




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IRUNBIKE2BFIT
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6/4/13 4:48 P

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Got in a good walk today, I still have a week and a half yet to go in the reset program, I'm beginning to feel better on the inside out. Have lost about 5 to 6 lbs so far. :-)

Peggy


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TRILLIUM22
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6/4/13 11:32 A

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Yes the house does seem well placed for running or biking. It is 93 years old and there are some issues with the inspection, so we will see. If it falls through there is one house that is really nice, but its in a small neighborhood and boarding roads have having traffic and no sidewalks, at least for some distance. So I'm a little concerned about running or biking from home. Then another house which is not quite as well upkept and doesn't have nearly as nice a yard, but the location seems more bike and running friendly. I would be 1.8 miles from the trails. I'm leaning toward picking the location over the house.

Ran 3.6 miles with my son today. Picked up the pace just a tad for the first 3.3 miles. He felt good enough to run harder for that last 0.3 miles. Left me behind, which is what a 16 yo should do. Yesterday was his birthday.

Barb, sounds like a nice hike

Stacie, biking and sand volleyball sound great,

Kim a week long bike ride sounds fun. Going to track down your dam to dam blog

Dee, I'm amazed at the nice things people say about Philly these days. And the spelling and pronouncing well be tough. Many of the names in the area we might live are from Welsh, so the Cynwyd actually is a hard C. We get so much rain most springs, this one included that I feel I need two pairs of shoes. Sounds like good news on the knees.

SB, sounds like a great day, biking, rolling and socializing

Striver sounds like a good run.



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


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


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OWL_20
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6/4/13 11:03 A

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emoticon Beautiful day today, so everyone went for a 70 min hike in the woods. Animal count: one rabbit and a ton of squirrels (it was slow in the animal kingdom this morning).

Stacie: I envy your volleyball playing that sounds like fun!

Jasmine: Good luck on the long BR--it sounds fabulous, though.

Catherine: enjoyed those pics of Newport, too.

Dee: Hope the knee hangs in there. Have been putting off going in to get mine checked out--but it may be coming soon.

Sb: I can barley spell pinochle, let alone play. Hope the game goes well!

emoticon

Edited by: OWL_20 at: 6/4/2013 (11:04)
Barb USA, EST

My doctor told me to stop having intimate dinners for four. Unless there are three other people. - Orson Welles



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WILEE323
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6/4/13 10:19 A

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Bike ride and sand volleyball yesterday in beautiful weather! More rain heading this way today, so I'll run inside.

Jasmine - I should do the Dam to Dam next year. I hear it's fun. Close to since I'm in Cedar Rapids! Good job!

Cindy- the trails around your new home sound fabulous!

Catherine - loved the pictures of Newport!

Dee - fingers still crossed re your knee.

Stacie

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


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