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9/5/16 4:10 P

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It looks like a reasonable refinement :-)

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


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9/5/16 2:05 P

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My exercise program just went through another refinement. DH says call changes to a program refinement not revision lol. I have 3 cardio activities with competitions I train for and I never want to give up doing any of them, especially running, because of the time it takes to be in competitive form again. Competitions are fun, I do some with DH and friends, plus they add a focus to my workouts. With running, I don't want to lose bone and joint strength with a layoff. But really, I want to be in shape as the primary goal, I don't want to have injuries or over-train and I want to be time-efficient and not spend way too much time working out, like I sometimes do, just because I am a cardio junkie, and I enjoy it. My 3 cardio training focuses, I have set up a year where each one has 5-6 medium activity training months, 3 intense training and 3-4 months off. That was huge to me to decide to take 3 months off any one of them, especially running. But I think it will be an improvement over what I am doing now, especially because now that I hike regularly, I think the hiking descents will challenge my bones and joints to stay strong for running. I plan to strength train all year

My rowing competition is at the end of January
My swimming competition (swim leg of a triathlon relay) is in mid-June
My running competitions are mostly in September and October

Rotating seasonal cardio training
0 = rest ... + = medium background training .. ** = ramping up to competition form

January ..... Row ** -- Run 0 -- Swim + -- ST 2x weekly
February ..... Row + -- Run + -- Swim + -- ST 3x
March .......... Row 0 -- Run + -- Swim + -- ST 3x
April ............ Row 0 -- Run + -- Swim ** -- ST 2x
May ............ Row 0 -- Run + -- Swim ** -- ST 2x
June ........... Row 0 -- Run + -- Swim ** -- ST 2x
July . ............ Row + -- Run + -- Swim + -- ST 2x
August ....... Row + -- Run ** -- Swim + -- ST 2x
September .. Row + -- Run ** -- Swim 0 -- ST 2x
October ....... Row + -- Run ** -- Swim 0 -- ST 2x
November ... Row ** -- Run 0 -- Swim 0 -- ST 3x
December ... Row ** -- Run 0 -- Swim 0 -- ST 3x



I have a 10k night race with DH on September 23 and a 5k race on October 15


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


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7/4/16 9:23 A

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Good luck!

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


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7/4/16 12:20 A

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Sept 5 comment - My speed training is going well, I usually get 2 runs in, some weeks I get only the speed training done, rarely I run 3x a week.
Modifications in training update - Sept 5 post - and a focus on running 3x until my races.

Another training plan - see how this one goes
It is adapted from Jeff Galloway's Book on Running, 2nd edition,
the 5k training plan with a 30 minute goal
and the 10k training plan with a 59 minute goal

I am running a 10k night race with DH on September 23 and a 5k race on October 15

I had years of sub-30 minute 5k races ( around 28 minutes), then in 2014, I had some problems with low blood iron and didn't have any 5k races under 30 minutes in the last 2 years, now I am trying to get back to sub-30 minute 5 k races

Workouts 1 and 2 will be 90second run:30second walk and Workout 3 will be 30:30

July
10 2nd week 1st WO- 20 minute run + -- 2nd WO - 5x 400m + -- 3rd WO - 3 miles x
plan 1st WO 6-Wednesday 2nd WO 8-Friday 3rd WO 10-Sunday
17 3rd week 1st WO- 22 minute run x -- 2nd WO - 6x 400m x -- 3rd WO - 3.5 miles x
24 4th week 1st WO- 25 minute run x -- 2nd WO - 7x 400m x -- 3rd WO - 4 miles x
31 5th week 1st WO- 27 minute run x -- 2nd WO - 8x 400m x -- 3rd WO - 4.5 miles x



August
7 1st week 1st WO- 28 minute run x -- 2nd WO - 9x 400m x -- 3rd WO - 5 miles x
14 2nd week 1st WO- 30 minute run x -- 2nd WO - 10x 400m x -- 3rd WO - 5.5 miles x
21 3rd week 1st WO- 30 minute run x -- 2nd WO - 11x 400m x -- 3rd WO - 6 miles x
28 4th week 1st WO- 30 minute run x -- 2nd WO - 12x 400m x -- 3rd WO - 6.5 miles x

September
4 1st week 1st WO- 30 minute run x -- 2nd WO - 13x 400m x -- 3rd WO - 7 miles x
11 2nd week 1st WO- 30 minute run x -- 2nd WO - 14x 400m x -- 3rd WO - 7.5 miles x
18 3rd week 1st WO- 30 minute run x -- 2nd WO - 16x 400m x -- 3rd WO - 8 miles x
The 10k race is Friday September 23 - 1st WO- 20 minute run x - no sprints - 10k RACE
2 workouts after the race before October = both 20 miunte runs x x

October
1 1st week 1st WO- 25 minute run x -- 2nd WO - 10x 400m x -- 3rd WO - 4 miles x
8 2nd week 1st WO- 20 minute run x -- 2nd WO - 12x 400m x -- 3rd WO - 5 miles x
The 5k race is Saturday October 15 - see how close I can get to under 30 minutes

2nd week 5 x 400 -- should be 2:15 to 2:18 -- intervals 90 steps run -- 25 steps walk
1st -- 2:09.06 ..... 2nd -- 2:17.44 ..... 3rd 2:14:44 ..... 4th -- 2:16.11 ..... 5th -- 2:17.64


Edited by: JUNEPA at: 9/5/2016 (14:10)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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11/18/15 7:47 P

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Doing great!

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


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11/18/15 6:46 P

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Summary

Oct 4-10 ... 1/2 runs .. 1/2 ST .. 2/2 extra cardio .. 2/1 Tai Chi
Oct 11-17 ... 2/2 runs .. 2/2 ST .. 2/2 extra cardio .. 1/1 Tai Chi
Oct 18-24 ... 2/2 runs .. 3/3 ST .. 2/2 extra cardio .. 1/1 Tai Chi
Oct 25-31 ... 2/2 runs .. 3/3 ST .. 2/2 extra cardio .. 0/1 Tai Chi

Nov 1-7 ... 1/2 runs .. 2/3 ST .. 2/2 extra cardio .. 1/1 Tai Chi
Nov 8-14 ... 2/2 runs .. 2/3 ST .. 2/2 extra cardio .. 1/1 Tai Chi
Nov 15-21 ...
Nov 22-28 ...



October

Plan
1 Thursday
2 Friday. 2nd run - 60 min
3 Saturday ST 2x@15rep sets

Done
1 Thursday Tai Chi
2 Friday.
3 Saturday ST 2x@15rep sets - 2nd run - 60 min

1 run 1 ST ........ 1 Tai Chi (Th) 2 walks (Th Sat) 1 hike (Fri)
run miles :
walk and hike miles :
total miles :


Plan
4 Sunday 1st run - maybe, I have an event, if not Sunday, then Tuesday
5 Monday rest day
6 Tuesday (1st run) .... 1st possible hike - morning
7 Wednesday 1st ST- 2x@15rep sets .... 2nd possible hike - all day
8 Thursday Tai Chi
9 Friday 2nd run - 80 min... 3rd possible hike - morning
10 Saturday 2nd ST - 2x@15rep sets

Done
4 Sunday rest day
5 Monday Tai Chi workshop - 4 hours
6 Tuesday .... 1st hike - morning
7 Wednesday 1st ST- 3x@15rep sets .... 1st run
8 Thursday Tai Chi
9 Friday - 2nd morning hike - lots of house cleaning getting ready for Thanksgiving
10 Saturday - no workouts, the day we celebrated Thanksgiving
1/2 runs .. 1/2 ST .. 2/2 extra cardio .. 2/1 Tai Chi *** silver ***


Plan
11 Sunday 1st run- hills repeat
12 Monday rest day
13 Tuesday
14 Wednesday 1st ST 3x@15rep sets
15 Thursday
16 Friday
17 Saturday 2nd ST ST 3x@15rep sets - 2nd run = 5k Race

Done
11 Sunday rest day
12 Monday 1st ST 3x@15rep sets -- 1st run 60min slow run 100-15
13 Tuesday 1st morning hike
14 Wednesday 2nd hike - 4 hours - day hike
15 Thursday Tai Chi
16 Friday 2nd ST 3x@15 rep sets -
17 Saturday 2nd run - race 5k..The Cares run
2/2 runs .. 2/2 ST .. 2/2 extra cardio .. 1/1 Tai Chi *** gold ***

Plan
18 Sunday 1st run - stairs
19 Monday Start ST 3x - 1st ST at gym
20 Tuesday
21 Wednesday 2nd ST ST 3x@15rep sets
22 Thursday
23 Friday 2nd run - 60 min
24 Saturday 3rd ST ST 3x@15rep sets

Done
18 Sunday rest
19 Monday 1st ST at gym
20 Tuesday 1st morning hike
21 Wednesday 2nd ST ST 3x@15rep sets ..... 1st run - 4 miles
22 Thursday Tai Chi
23 Friday 2nd run - 60 min - 5.5 miles
24 Saturday 3rd ST ST 3x@15rep sets
2/2 runs .. 3/3 ST .. 2/2 extra cardio .. 1/1 Tai Chi *** gold ***


Plan
25 Sunday 1st run- 400m repeats
26 Monday 1st ST at gym
27 Tuesday
28 Wednesday 2nd ST ST 3x@15rep sets
29 Thursday
30 Friday 2nd run - 100 min
31 Saturday 3rd ST ST 3x@15rep sets

Done
25 Sunday 1st run- stairs
26 Monday 1st ST at gym
27 Tuesday 1st morning hike - extra cardio
28 Wednesday 2nd ST ST 3x@15rep sets
29 Thursday 2nd walk around sea wall with DD - extra cardio (no Tai Chi)
30 Friday
31 Saturday 3rd ST ST 3x@15rep sets - 2nd run
2/2 runs, 2/2 extra cardio, 3/3 ST, 0/1 Tai Chi





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


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11/18/15 6:43 P

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For November

I am running 2x a week( just to keep condition), ST 2-3x a week, and I am happy with this.

I am still doing my own style tri training on Sundays, bike, run, swim, bike.

I am swimming 1-2x a week and hiking 2-3 times a week and walking at least 2x a week.

My focus this winter is strength training. I was going to get a new routine from the trainer, he said to increase my reps and not my weights and to do some stretching exercises. My legs and hips are getting too tight. I don't have any pain in my legs, but he says my lower back pain is due to tightness in my piriformis and my IT band, calves and hamstrings are tight as well. So I am going to foam roll and do stretching exercises to loosen these up.

I plan to enter a team tri in March and do the swim leg, a friend will do the bike and my DH wants to do the run. Right now for swimming, I am just swimming slow and increasing my distance and working on my form. My trainer said there is a triathlon club that helps with training and form, I am thinking of checking them out.

I will post my October training, planned and done.
At the end of November , I will post those as well.
The plan is the one I made for 2 months at the beginning of October.





Edited by: JUNEPA at: 9/5/2016 (14:06)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 10,729
10/13/15 10:23 A

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Well thought out plan!

Dee
Houston, TX

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


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



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NATPLUMMER's Photo NATPLUMMER SparkPoints: (278,811)
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10/13/15 9:40 A

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Looks good.

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


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10/12/15 10:47 P

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October edits

Oct 12

I have been updating my 2month training plan weekly - look down to my previous post

I am going to change --
1- I wanted to track my mileage, but I don't think I will, it takes too much extra time
................if I get into a good workouts and tracking routine, I will rethink this

2- I bring fuel for my runs longer than 35 minutes, I had been using sugar cubes, lately I used dates, I am going to go back to using sugar cubes. They are easy to carry and easy to digest.

3- My intervals right now are step counts, 100 - 15. I used to run 90 - 30 or 60 - 30 or 30 - 30
.............I think I want a wider ratio right now with a slower pace because my main goal is to challenge my bones with higher impact so they will want to stay dense. I have also upped my milk intake from 1.5 glasses to 3 glasses per day and I use milk ( 2 glasses) for my post-run recovery drink.

Oct 23

I am enjoying the 100 - 15 intervals

I just made it to 3x @ 45 minutes ST per week, yay

October 24

I am feeling so pumped about having finally made it to 3x @ 45 minute ST

I am staying with the same exercises and reps and sets, but will be increasing the weights in November. I do love planning. Right now I do 7 exercises 15 rep each for 3 sets, and the first 3 exercises are with 2x (one in each hand) 8 lb weights and the next 3 are with 2x 10 lb weights and the 7th doesn't require a weight.

So in November, I am going to increase the 8 lb to 10 lb and second 3 exercises from 10 lb to 20 lbs

I am also going to log the done weeks twice, once only the runs, hikes, swims,ST and Tai Chi the second done will have everything, I also do some indoor rowing, walks and cycles.

I am being aware being careful about over-training, but I hate to give anything up. Realistically I should give up running for a few months to do more swimming in preparation for the swim leg of the team triathlon I want to do in March with DH (run) and a friend (cycle). But I hate to give up running, I haven't taken run rest for 7 years now, I have taken a few small breaks due to vacation or injury, but never stopped soley for the reason of taking a rest. Plus I don't want to go through the whole process of re-strengthening my joints and tendons and ligaments before really running with a time goal. Something to think about, for now I have a plan and it still includes running. I will set up a swimming plan in December for the team triathlon training.

Edited by: JUNEPA at: 10/25/2015 (16:28)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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9/30/15 8:30 P

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You keep active and that's all that matters.

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


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9/30/15 2:59 P

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Plans are made to be adjusted.

Dee
Houston, TX

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


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



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9/30/15 1:52 P

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I am going to put up a 2 month plan and see how it goes.
I have noticed I seldom go to the end of a plan, that's kind of bad because that means I don't persevere, but in a way it's okay because I do adjust the plan and I do keep active. Maybe my original plans are over reaching. Anyway, here goes, a 2 month plan with editing to show workouts actually done.

Kind of the basic plan is 2 runs, 2 other cardio workouts(hikes or walks), 1-3 hikes, 2-3 ST and 1 Tai Chi a week
I kind of count Tai Chi as a rest day because I don't do any other workouts
So I have 2 rest days, Monday and Thursday. I often go for walks on rest days.
I want to track my miles per week of walking, running or hiking.

I am trying not to over train.
But I still want to do too much
I want to do some indoor rowing
I want to do some swimming with a triathlon team goal of doing the swim leg next March.

I think I will take some time off running. Maybe no running in December and January but more indoor rowing and swimming in that time.
So this winter, more ST, get that core strong again, no running for 2 months, swimming and indoor rowing.

Right now my running will be 2x
One (either Sunday or Monday) day I do a circuit of running, tempo run, hills, stairs, 400 repeats. I do all of them except one slowly and one intensely.
The other day I will do Long Slow Distances, starting at 60 minutes and doing 60 minutes for 2 weeks and add on the third week

model week will also have the hiking and Tai Chi, but I want to concentrate on the 2xrunning and 3xST development

Sunday
Monday rest day
Tuesday 1st possible hike - morning
Wednesday .... 2nd possible hike - all day
Thursday Tai Chi
Friday 3rd possible hike - morning
Saturday
along with 2 runs and 3 ST workouts




October

Plan
1 Thursday
2 Friday. 2nd run - 60 min
3 Saturday ST 2x@15rep sets

Done
1 Thursday Tai Chi
2 Friday.
3 Saturday ST 2x@15rep sets - 2nd run - 60 min

1 run 1 ST ........ 1 Tai Chi (Th) 2 walks (Th Sat) 1 hike (Fri)
run miles :
walk and hike miles :
total miles :


Plan
4 Sunday 1st run - maybe, I have an event, if not Sunday, then Tuesday
5 Monday rest day
6 Tuesday (1st run) .... 1st possible hike - morning
7 Wednesday 1st ST- 2x@15rep sets .... 2nd possible hike - all day
8 Thursday Tai Chi
9 Friday 2nd run - 80 min... 3rd possible hike - morning
10 Saturday 2nd ST - 2x@15rep sets

Done
4 Sunday rest day
5 Monday Tai Chi workshop - 4 hours
6 Tuesday .... 1st hike - morning
7 Wednesday 1st ST- 3x@15rep sets .... 1st run
8 Thursday Tai Chi
9 Friday - 2nd morning hike - lots of house cleaning getting ready for Thanksgiving
10 Saturday - no workouts, the day we celebrated Thanksgiving
1/2 runs .. 1/2 ST .. 2/2 extra cardio .. 2/1 Tai Chi *** silver ***


Plan
11 Sunday 1st run- hills repeat
12 Monday rest day
13 Tuesday
14 Wednesday 1st ST 3x@15rep sets
15 Thursday
16 Friday
17 Saturday 2nd ST ST 3x@15rep sets - 2nd run = 5k Race

Done
11 Sunday rest day
12 Monday 1st ST 3x@15rep sets -- 1st run 60min slow run 100-15
13 Tuesday 1st morning hike
14 Wednesday 2nd hike - 4 hours - day hike
15 Thursday Tai Chi
16 Friday 2nd ST 3x@15 rep sets -
17 Saturday 2nd run - race 5k..The Cares run
2/2 runs .. 2/2 ST .. 2/2 extra cardio .. 1/1 Tai Chi *** gold ***

Plan
18 Sunday 1st run - stairs
19 Monday Start ST 3x - 1st ST at gym
20 Tuesday
21 Wednesday 2nd ST ST 3x@15rep sets
22 Thursday
23 Friday 2nd run - 60 min
24 Saturday 3rd ST ST 3x@15rep sets

Done
18 Sunday rest
19 Monday 1st ST at gym
20 Tuesday 1st morning hike
21 Wednesday 2nd ST ST 3x@15rep sets ..... 1st run - 4 miles
22 Thursday Tai Chi
23 Friday 2nd run - 60 min - 5.5 miles
24 Saturday 3rd ST ST 3x@15rep sets
2/2 runs .. 3/3 ST .. 2/2 extra cardio .. 1/1 Tai Chi *** gold ***



25 Sunday 1st run- 400m repeats
26 Monday 1st ST at gym
27 Tuesday
28 Wednesday 2nd ST ST 3x@15rep sets
29 Thursday
30 Friday 2nd run - 100 min
31 Saturday 3rd ST ST 3x@15rep sets


November

1 Sunday 1st run - tempo run
2 Monday 1st ST at gym
3 Tuesday
4 Wednesday 2nd ST ST 3x@15rep sets
5 Thursday
6 Friday 2nd run - 60 min
7 Saturday 3rd ST ST 3x@15rep sets

8 Sunday 1st run- hills repeat
9 Monday 1st ST at gym
10 Tuesday
11 Wednesday 2nd ST ST 3x@15rep sets
12 Thursday
13 Friday 2nd run - 60 min
14 Saturday 3rd ST ST 3x@15rep sets

15 Sunday 1st run - stairs
16 Monday 1st ST at gym
17 Tuesday
18 Wednesday 2nd ST ST 3x@15rep sets
19 Thursday
20 Friday 2nd run - 120 min
21 Saturday 3rd ST ST 3x@15rep sets

22 Sunday 1st run- 400m repeats
23 Monday 1st ST at gym
24 Tuesday
25 Wednesday 2nd ST ST 3x@15rep sets
26 Thursday
27 Friday 2nd run - 60 min
28 Saturday 3rd ST ST 3x@15rep sets

29 Sunday 1st run - tempo run
30 Monday

Summary

Oct 4-10 ... 1/2 runs .. 1/2 ST .. 2/2 extra cardio .. 2/1 Tai Chi




Edited by: JUNEPA at: 10/24/2015 (17:41)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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9/14/15 2:09 P

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That sounds like a solid plan to me.

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


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9/14/15 1:09 P

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Plans change all the time with me, sometimes it would be good to get to the end, in the mean time, I usually have a plan and that keeps me moving.

I had a 10k and time goal plan earlier this year, but now think I don't have the core fitness yet to get there, so instead, I have a slower plan to get to core fitness before I add any time goals. I also have a weight loss goal, and after a 2-year plateau, have lost 10 pounds in the last year with the help and support of the 5% seasonal fitness challenges. I like them because they are 8 weeks of very dedicated fitness and nutrition and lifestyle strategies, followed by 5 weeks until the next challenge, which I use for thinking about what I did and what I will do next. I have twice lost weight in the 5 week intervals, something about pressure that is sometimes good and sometimes overwhelming, so I do better in the less-pressured intervals sometimes. I also have lost weight during the actual challenges in 2 out of 4. I am losing slowly, and working to keep it off. I am close to goal weight, so the last pounds are harder, I went from 145 last fall to 133 now and goal weight is 122.

My current plan is to run 2x, and hike at least 1x per week, (sometimes I hike 3x a week) and to do ST 2x. I used to think I needed to run at least 3x to keep my joints strong, but am now thinking that hiking, the down-hill part, challenges the joints with impact and keeps them fit as well, and if I hike and run, the hiking can do the challenge of one of the runs and I don't want to over do it and not give my body enough recovery time. I found from when I returned from holiday this summer, that I was probably regularly overtraining, During the holiday I did a lot of hiking and walking but no running or ST. I had no back soreness and felt great. I know I won't continue to feel great if I don't strength train and do some running, but the after the break, I don't want to overdo cardio and joint challenge anymore and I want to really work on the ST over this winter.


Edited by: JUNEPA at: 9/14/2015 (22:35)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 September Minutes: 2,336
 
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4/20/15 9:54 A

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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


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4/20/15 8:47 A

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Impressive! This sounds like a plan you can meet.

Dee
Houston, TX

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


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



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JUNEPA's Photo JUNEPA Posts: 11,197
4/20/15 1:07 A

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I ran my first magic mile of 2015

9:08 with splits of 2:07.9 - 2:21.8 - 2:30.5 - 2:08.3. on the high school track

I am kind of disappointed with the middle splits. Every time I run a magic mile, I dread it. I feel a blanket of dread for days before. I don't know why it occupies my thoughts in such a negative, way, I guess I want to do well and am afraid I won't.

Magic Miles for 2014

June 20 and 9:39 on the same road (course)
July 3 and 9:08 on the same road (course)
Sept 19 and 9:14 on the high school track
Nov 16 and 8:46 on the high school track

I am going to do the Jeff Galloway (from his Book on Running, 2nd edition) 14-week training plan for running a 10k in 59 minutes. It is 3 days a week, one of training runs, one of speed runs, one of long slow distance runs. The training runs start at 18 minutes and go to 32, the speed runs are 400m repeats, starting at 6 repeats the first week up to 16 repeats. The repeats need to be run in 2:14 to 2:17, and I am pretty sure I can do that. The long runs start at 3.5 miles and go to 8 miles, the race is 6.2 miles. The magic mile predictor for a 59 minute run is 8:15 with the race pace being 9:29. I will see, as I can meet the speed training 400m times, if this plan will bring me down to an 8:15 magic mile. As there are 400m repeats every week, I am going to pay attention to the pace and use this experience to improve how I pace myself for the magic mile runs.

My goals are to run a 59 minute 10k and to improve my pacing and become more relaxed and familiar about running a magic mile.

Edited by: JUNEPA at: 4/20/2015 (15:02)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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3/14/15 6:30 A

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Great shots!

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


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3/14/15 2:38 A

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www.recreation.ubc.ca/files/2015/03/
Tr
iDu_030715-151618-200x300.jpg


www.recreation.ubc.ca/files/2015/03/
Tr
iDu_030715-150717-200x300.jpg



Photos of DH and myself finishing the 5k leg of the sprint triathlon

I can't figure out how to get these links into images

Edited by: JUNEPA at: 3/14/2015 (02:40)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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2/9/15 12:14 P

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Dee
Houston, TX

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


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



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2/9/15 10:13 A

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Excellent!!

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


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2/9/15 1:43 A

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Catherine

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

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

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


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2/9/15 1:27 A

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I am feeling great after the D&C minor surgery. I walked for 2 weeks after, no hiking, biking, running, swimming or ST. Now I am back in the swing. Plus I lost 10 pounds since September. The first 5 didn't seem to make much of a difference, now I feel lighter, more agile, I have 10-15 more to lose, but with the seasonal Spark 5% challenges, I hope to lose it 5 pounds at a time and get to goal weight this year. My blood iron is going up, it is in the 50s now, from 25 in September and 36 in November and aiming for where the doctor wants it to be at over 60. Normal is 100-400. The downside of losing weight is that losing some surface fat means droopiness, in my face and my boobs especially. So the question is, do I want to look good or be fitter and feel good. For me, I want to be fitter and feel good.

I am running 2x 45minute training runs, and 1x long distances a week at 90:30 intervals.
I am doing some speed training, I love it, repeats of 400m and stairs running.
I am strength training 2-3x per week
I am going on long (4-6 hours) hikes every other week
I am doing 2 short hikes (in the morning for 2 hours) a week
I am doing a lot of walking
I do some, here and there, swimming and biking.
I am also indoor rowing, usually 15 minutes to warm up for running or ST.
I just crossed 5,000,000 meters lifetime rowing, I have been rowing since 2007

I am making sure Thursdays and Saturdays are rest days

Life is good

Me 'n my stats

2007 215,943 meters
2008 1,894,544
2009 980,737
2010 785,963
2011 309,904
2012 570,999
2014 170,752
2015 75,122 the season starts May 1, 2014 and ends April 30, 2015

The years I rowed the most was before I started running, rowing was my low-impact cardio exercise. Now I mostly row to warm up for running or ST, or for cardio on days it is difficult to run or do outside cardio.

Edited by: JUNEPA at: 2/9/2015 (02:02)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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12/8/14 6:34 P

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It sounds like you will rock your 10Ks! Boo for perimenopause issues. I hope the D&C helps. I hope you get done anesthesia for it.

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


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12/8/14 5:45 P

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I am feeling upbeat about running right now. The stairs sprints are fun and, looking at my latest magic mile improvements, I think I will be able to train for a 59 minute goal 10k. Next year is 10k year, I was just going to run 3x a week and include a regular day, a sprint or hills day and a long slow distance day but not really follow a specific plan. But I was looking through a Galloway book and I think the 59min-10k plan in Galloway's Book On Running is totally withing my reach. I haven't done 400s for speed days before, so that will be new, and new is almost always fun. Right now I am on week 7 of the regular 10k plan off of his web site and all is well and feeling like it is improving. My speed days of stairs, my goal is around but under 6 minutes and the last 8-flight leg of 40 seconds or less. So, from when I started, here are the times. The first ones were feeling out the workout, and then I set the 6min and under 40sec goals.

...........total time - (final lap - 8 flights)
Oct 19 8:01 (N/A) I wasn't timing the laps, so didn't time the final 8-flight run
Oct 26 7:10 (44.2)
Nov 2 N/A (44.2) timing error, pressing the stop/start instead of the lap button
Nov 9 N/A (N/A) I forgot my Garmin at home - no timing
Nov 16 6:05 (43.3) -- now running up and down the stairs
Nov 23 5:56.8 (40.9)
Nov 30 I ran stairs in the house because it was very cold and windy out
Dec 7 5:51 (39.1)

So this 10k plan finishes mid-January, and I am looking forward to the next 10k plan with a time goal.

Peri-menopause issues. My doctor has taken me off progesterone and scheduled me for a D&C on January 8, I hope that will stop the heavy flows and almost constant spotting. I had a D&C about 15 years ago when I had several months of spotting and it completely fixed the situation until this year. Hopefully it will be the solution now too. I have only missed 2 periods, in March and April of this year, and had a lot of hot flashes in those months. Maybe the menopause is in remission too, and I will continue to have regular periods with no intermittent spotting and no hot flashes. I can live with that. I am still taking iron supplements until my iron levels get back up to normal.

thanks for the water jogging link Catherine !!

strengthrunning.com/2011/06/pool-run
ni
ng-why-you%E2%80%99re-doing-it-wrongR>-and-how-to-pool-run-to-get-faster/


triathlon training plans from Monty on the Triathlon team site. thanks Monty

www.triradar.com/training-advice/spr
in
t-triathlon-training-plans/


I like to store links on the training log
From this blog are 2 links regarding running and Alzheimers and 30 reasons to strength train


www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5834363#cR>omments




Edited by: JUNEPA at: 12/18/2014 (10:56)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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11/16/14 9:56 P

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You're doing great!

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


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11/16/14 9:13 P

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So glad to hear that your health issues are improving and that your training is going well, too. That's nice progress with your Magic Mile!

Catherine

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

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

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


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11/16/14 8:50 P

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My blood iron is going up, still in the low zone under 45, but heading up. In September it was 25, (ferratin in metric units, ug/L), Nov 10 it was 36. The doctor wants me to get to 60 and ideally it is 100 - 400.

I noticed I am not as short of breath going up stairs or for other short intense efforts. But I wonder how much that is suggestible once I know the values. My endurance hasn't been much affected, but my speed and energy has.

Anyway, my magic mile is improving too


old mm's ... not sure I will get back to them, but at the time, I felt I had more to give

Ranked MM

Sept 16, 2012 --- 7:43
Sept 3, 2012 --- 7:48
Sept 11, 2011--- 7:52
Aug 7, 2011--- 8:07
July 24, 2011 --- 8:29
April 20, 2012 --- 8:36
March 29, 2013 --- 8:39
May 10, 2012 --- 8:44
March 4, 2012 --- 8:58

June 20 and 9:39 on the same road (course)
July 3 and 9:08 on the same road (course)
Sept 19 and 9:14 on the high school track
Nov 16 and 8:46 on the high school track


9:08 splits 2:12.2 - 2:23.1 - 2:20.6 - 2:11.9 ... 68 degrees SSW wind 10mph Humidity 56% avg-max HR .167-178
9:39 splits 2:21.4 - 2:30.3 - 2:25.0 - 2:22.3 ... 63 degrees SSW wind 8mph Humidity 48% avg-max HR .165-173
9:39 splits (adjusted to 9:14) 2:16- 2:25 - 2:39 - 2:17 ... 66 degrees wind 2mph Hum 83% avg-max HR 211-186
8:46 splits 2:00 - 2:11 - 2:19 - 2:16 .. 45 degrees wind 3mph sunny


I am continuing on the Jeff Galloway 10k plan and am on week 4 now and doing stairs once a week. The stairs are 8 flights with 3-step ( I mean strides on the level, not steps going up) landings outdoors, I do 1 flight then go down, then 2 flights and down, so 8 increasing laps to get to the top. The first time I did them I went slow to get used to them, the second and third time I went faster but walked down, the 4th time I went faster down, flowed down instead of walking down. Times 8:01 - 7:10 - 7:15 - 6:05.

I love doing the stairs once a week.


Edited by: JUNEPA at: 11/17/2014 (14:49)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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10/19/14 7:43 P

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You did great!! Sounds like a good plan for the future :-)

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


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10/19/14 11:27 A

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It certainly is comforting to have the Garmin to fall back on for stats. Sounds like you had a good race, a good summer, and some great plans / goals for the upcoming months.
emoticon

Catherine

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

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

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


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10/19/14 1:50 A

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My last 5k of the year-season. Interesting because the night race I did in September, which was not a qualifier for anything and had a 5k and a 10k race that were not accurate distances, kind of prepared me for this one. This one is a local race, I know some of the racers, who show up every year for this race. So this race, which is also a fundraiser for a local and very worthy cause of a fund for subsidizing quality professional counselling services to children, youth, adults, couples, and families, had 2 major glitches. The first was that the race was about 0.5 km longer for the 5k. My DH and his friends were annoyed, because they have been training to bring down their times and that much longer a race doesn't make it comparable to their other 5ks. I didn't care because I could figure out from my garmin my real race time (pace 9:41- time 30:08) at the correct distance. Which brings up the second glitch. About 2/3 of the runners, DH and I included, didn't have a chip time, the timing mechanism somehow didn't work like it should have.

So, next training plans.
I just finished a 15-week 5k training plan, the Jeff Galloway plan on his website. Next I want to do the 10k plan on Jeff Galloway's website. And further, I want to do a few 10k races next year with the goal of running below 60 minutes. I may do these races as runs with my Garmin set for the distance, because I like to run the three local 5k races with DH and I'm not sure I want to travel to a 10k race.

My next race will be in March 2015, the micro triathlon, 400m swim, 10k bike, 5k run. I did it this year, it was lots of fun.

This year I worked on and achieved better whole body fitness, improved shoulder strength, posture, got back into a regular 3x per week ST routine and a regular 3x per week run routine. I am very happy about this.

Increased chassis strength and maintenance has been a success. I will continue to improve my general fitness, I have one time goal for 2015, a sub-60 minute 10k. I also have a weight loss goal, which I hope to achieve with the help of the 8-week 5% spark challenges. I am participating in my first one now, it goes from Sept 20 to Nov 15. If I continue to improve my general and basic fitness in 2015, and don't have set-backs with health or peri-menopause issues, I hope to set some time goals and longer distance runs for 2016.

10k Training Schedule - first 6 weeks of the 13 week program
Week 1 Sunday 20min + stairs Wednesday 2 miles Friday 20min + hills Oct 19-22-24 8:01.5
Week 2 Sunday 20min + stairs Wednesday 2 miles Friday 20min + hills Oct 26-29-31 7:10.1
Week 3 Sunday MM Wednesday 3 miles + stairs Friday 25min + hills Nov 2-5-7
Week 4 Sunday 25min + stairs Wednesday 4 miles Friday 25min + hills Nov 9-12-14
Week 5 Sunday 30min + stairs Wednesday 4 miles Friday 30min + hills Nov 16-19-21
Week 6 Sunday 30min + stairs Wednesday 5 miles Friday 30min + hills Nov 23-26-28

Try for a MM once a month - work up to 45min runs 7-8 35min 9-10 40min, 11-13 45min
Intervals - 105-18 steps --
Woo Hoo, I am looking forward to hills and stairs. Next cycle I will add sprints

Hill sprints, I will start with 4 repeats and add one each week until I reach 10 and stay with 10

strengthrunning.com/2014/08/hill-spr
in
ts-injury-prevention-speed/


Edited by: JUNEPA at: 10/27/2014 (00:20)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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9/24/14 8:56 A

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June, you are doing really well! And kudos for the consistent ST. emoticon

Dee
Houston, TX

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


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



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9/24/14 7:38 A

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You are doing very, very good. Good job on your ST consistency!!!


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

"I am still learning." Michelangelo

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




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9/21/14 9:01 A

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I think you're doing great!

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


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9/21/14 12:25 A

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The good news is, I feel like finally I have built a routine for my ST and it has been going well the last 3 weeks.

The medium news is, I am on a plateau for running fitness. My latest Magic Mile, I had to run around puddles on the track, so it was 1.04 miles, and 9:39. Then I had the brilliant idea to take my average pace for the 1.04 miles, which is my minutes per mile, voila, my real Magic Mile time without me doing any adjustment math, 9:14.

so
June 20 and 9:39 on the same road (course)
July 3 and 9:08 on the same road (course)
Sept 19 and 9:14 on the high school track


9:08 splits 2:12.2 - 2:23.1 - 2:20.6 - 2:11.9 ... 68 degrees SSW wind 10mph Humidity 56% avg-max HR .167-178
9:39 splits 2:21.4 - 2:30.3 - 2:25.0 - 2:22.3 ... 63 degrees SSW wind 8mph Humidity 48% avg-max HR .165-173
9:39 splits (adjusted to 9:14) 2:16- 2:25 - 2:39 - 2:17 ... 66 degrees wind 2mph Hum 83% avg-max HR 211-186



I had my month check-up with the ob-gyn and am on the lower end of healthy for hemoglobin and ferratin. She wants to see me again in 2 months, hopefully some better hemoglobin and ferratin numbers, but for now, I feel okay, even if my running pace isn't improving. This is fine so long as I am feeling good and able to run. The HR is off, I believe, last time I changed the battery on my chest band, there was a rust spot on the contact metal, I cleaned it off with alcohol, but I think the HR monitor is not accurate any more.
I still hope for improvement. It will be what it is. I have 2 races coming up in the next month. I am running a 10k on Sept 26. This will be a easy-going run, I am not trying for a time goal. I was hoping to make the last race an under 30 minutes time goal,( a 5k on Oct 18) now I am not sure, I will see how I am doing then.

I am happy to be active and I enjoy the journey. A positive part of my journey right now is finally getting on to an ST routine.



Edited by: JUNEPA at: 9/21/2014 (00:45)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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9/8/14 12:37 P

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Excellent plan!! Catherine also has great advice….as always :-)

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


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9/8/14 12:33 P

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Great plan!

One of the comments in Dr. Bookspan's book that struck me and I try to keep in mind is that doing core work isn't enough. You have to USE those abdominals. I will sometimes focus on them as I run or do everyday activities and consciously engage them. You can't do this all the time, of course, but so many of us use our joints and skeleton to carry the load that the muscles should be handling. Strengthening them won't help if you don't use them properly as muscles, if that makes sense.

Edited by: LIVE2RUN4LIFE at: 9/8/2014 (13:27)
Catherine

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

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

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


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9/8/14 11:40 A

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My running is going well in general since I started up again on August 17. I have been running 3 times a week except one week I ran 2x but I did all my ST that week.

I am still working on ST, it is going into a routine at last. I have been doing ST at home for the past few years, or rather not doing it (as often as I should). I used to work out in the gym, when I still had kids in school it was easy because their school is right beside the gym. Since I no longer have kids in school and I am trying not to drive so much, because I want to keep my carbon footprint as small as possible, I have not been going to the gym (9 miles from home). But now, I am back at the gym, because it is easier to do ST at the gym and I think it is important. I am trying to go to town not more than 3 times a week and go to the gym when I am in town, maybe I can bike in some days, and then I would not have to drive, that would be a green solution.

I plan a magic mile next week, I wasn't going to post here until then, but I decided to make a home for the links to those great articles that Catherine posted recently on hill sprints and correct back posture.

hill sprints - coming soon to my training program


strengthrunning.com/2014/08/hill-sprints-i
njury-prevention-speed/




When I did the marathon training and distance last year, after the long runs, my back was sorest, my quads and feet were a bit sore, my back was major sore. So I decided that was the fruit of not keeping up with ST. And since my trainer diagnosed my posture as a major issue for me, I have since corrected my posture, starting with the shoulders. Next I want to fix my running posture. And the ST will help maintain correct posture on the long runs.

www.drbookspan.com/AbsArticle.html


I am feeling great today, my plan is to run and do ST the same day, Sunday, Tuesday, Friday. I think my fitness will improve with rest days between workouts. Today I am walking the dog Frida, with my friend and her dog. Walking on rest days is good.


Edited by: JUNEPA at: 9/8/2014 (11:57)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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8/18/14 8:51 A

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Wow, lots of activity. Hang in there! emoticon

Dee
Houston, TX

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


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



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8/17/14 8:44 P

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Sounds like a great summer of activity. Hope your doctor's protocol gets a handle on your health challenges. It's good to hear from you.
emoticon

Catherine

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

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

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


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8/17/14 4:20 P

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It sounds like a solid running plan. I hope the iron and progesterone help. You've definitely kept active:-)

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


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8/17/14 3:56 P

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I am restarting my running 3x a week after a few weeks off. I took a few weeks off running because of the crazy (re-occurring since May) peri -menopause heavy flow and low blood iron and hemoglobin and started running again today. The doctor has given me iron supplements and a progesterone program and I am going to check in every month to see how things are recovering. I hope to do a magic mile in one month. Meanwhile, I am going to do the weekly 2x 30min run plus LSD at about 15:00. I did one mile today, I will add a mile each LSD. I have 2 races coming up, Oct 18 a 5k and Sept 26 a 10k night race. The 10k will be a to-finish and I will try for an under 30min 5k. I will try my next magic mile around Sept 16. While I have not been running, I have not stopped biking and hiking

I had a fun last 2 weeks, now things are settling in a school-approaching direction. Our farm crew DDs are heading back to school, so the work assignments will be shifting. Youngest DD is still working part-time because she lives at home to go to school. Right as soon as we finished our last hay cut, I went on a 3-day back-pack ladies-only hike, then home for 4 days, then a second 3-day back-pack on a trail that used to be a fur transport route. Our province was settled late, there was fur trading in the 1800s, but until the gold-rush of the 1860s, no roads, so the fur bundles would move from canoe to horse brigade to canoe across the province depending on the terrain. Our hike was along one of the old pack horse routes,a Hudsons Bay Company trail, it was very interesting. Then the day after the second back-pack, I went on a 4 day holiday to an island just west of Vancouver, Thetis Island. To get there we took the train, the ferry and biked, it was about 40 miles of biking, the weather was great, luckily. Then 2 days there kayaking, swimming and hiking on the Thetis Island then the trip home. I really have had a great summer this year, a summer to remember.

I like to use this thread to keep track of my training. The Daily Thread has some every-day and mostly running news, I absorb the running news and find it useful, but end up responding on the thread more to the human interest news and think I should stay with mostly running news and some personal news. This time I wanted to talk about myself to be able to refer back but I had lots to say and didn't want to put so much on the Daily Thread that is not only running, so I put it here.

thank you to my team mates that follow and comment on my training journey !!

Edited by: JUNEPA at: 8/17/2014 (22:23)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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7/6/14 8:18 P

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I guess I am in the camp that is unwilling to give up muscle, at almost 65 years of age. But you know your body. As long as you are making most of the body composition changes through ST and increased activity rather than extremely restricted calories, it should be a healthy process.

A waist of 27 seems an attainable goal. That's what mine is, with a lean mass of 106 pounds. I am three inches taller than you are at 5'7".
emoticon emoticon

Catherine

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

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

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


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7/6/14 7:00 P

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Sounds like a good plan but you are starting at a good place already.

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


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7/6/14 6:35 P

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Today I went for a BodPod body composition assessment. It says I am 144.4 pounds, 23.4% fat - (33.8 lbs) and 76.6% - (110.6 lbs) lean. I am 5'4" and would like to return to my 2012 "best shape in my life" of 122 lbs and 18% body fat.

That means I have to lose 11 pounds of fat and 10 pounds of lean mass. Some people don't want to lose any lean mass when they lose weight, but I found that at the muscle-to-weight ratio at 122 and 18% I was stronger than at a heavier weight with the more muscle. I would like to improve my agility and upper body strength and balance, I think the ideal numbers for me are 122 @ 18% .

I feel kind of flattered that my fat% is on the lower end of "moderately lean" and just above the upper limit of "lean - lower body fat levels than many people. this range is excellent for health and longevity" nonetheless I have a definite spare tire and a waist measurement of 32". At my ideal my waist is 27". And I felt awesome and peppy and fit and agile, and had great upper, core, and lower body strength and endurance. Hopefully I can recapture that, it is not something that now that I am a bit older, I won't get back. I should be able to get at least some of it back. Going back to school a few years ago, not keeping up with strength training, not being consistent with nutrition and not adjusting well to a change in schedule, plus some life happens injury and health issues have put me where I am today, time to make better choices and some improvements.

I am going to try some slow weight-loss and fitness-gain measures and test again in 90 days, at the beginning of October

Edited by: JUNEPA at: 7/7/2014 (00:30)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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7/4/14 10:16 A

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I agree that experience is the best guide when it comes to intervals. That's why I'm a big believer in changing them up occasionally to see what will happen. It can sometimes be surprising what works the best and over the years it has also changed for me as I have evolved as a runner.

I'm really happy to hear from you.
emoticon

Catherine

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

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

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


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7/4/14 2:29 A

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Catherine, I didn't think you were criticizing, I always welcome your ideas.

I like the concept of interval running and have by experience found what works for me. I wish there was more thinking or a concept to follow when deciding the intervals.

Edited by: JUNEPA at: 7/4/2014 (02:29)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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7/4/14 2:06 A

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June, I'm sorry to hear about your health issues! Speedy recovery!

I hope I didn't come across as criticizing -- I was just interested. Certainly you should go with whatever is fastest for you in that short distance.

I usually use :60/:05 when I do MMs. The five seconds are not for recovery as much as a pacing device to give my brain a break. I can't sustain this for much more than a mile. For 5Ks I tend to use :60/:10.

Catherine

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

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

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


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7/4/14 1:53 A

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Used to be my fastest pace for magic mile was 90sec run and 20sec walk. I have been playing around with intervals during my training pace runs and the 40step - 20step is the fastest pace for me right now. I didn't do any thinking about the intervals, just doing what is working right now. I am recovering from a low iron and low hemoglobin situation, I had a hemorrhage at the beginning of May, I didn't realize my iron was too low until I was refused for blood donation on June 10 due to too low hemoglobin. I went the next day to the doctor and he has me on iron supplements. I am still short of breath quite quickly, but have already felt an improvement, I think the 1st and 2nd magic mile times show this. It is characteristic of me to try to endure a situation rather than fix it early, in retrospect it was quite obvious there was a problem, but I was trying to tough it out and hoping diet and exercise with rest periods and my natural body recovery mechanisms would see me through.
What are your intervals for the magic mile trials ?
According to Jeff's website, my intervals should be 3 or 4 minutes run to 1 minute walk for a magic mile of between 9 and 10 minutes.

Edited by: JUNEPA at: 7/6/2014 (10:54)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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7/4/14 1:27 A

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Ah, the joys of auto correct. What I intended to ask was what is your "thinking there." I.e. for the 40 step run and 20 step walk during the time trial.

Catherine

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

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

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


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JUNEPA's Photo JUNEPA Posts: 11,197
7/4/14 1:18 A

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Thanks Catherine

I don't understand your question "What is your running there?"

My goal for this 15 week training plan is to run a 8:45 magic mile.
Improvement at the beginning of a program is always encouraging, then it gets harder to shave the seconds off.
Depending on how I do, I will set the next goal.


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


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (310,608)
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7/4/14 1:08 A

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June, 30 seconds is a nice improvement over two weeks. You walk a lot more than I do in a mile time trial. What is your running there?

Catherine

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

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

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


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7/4/14 12:38 A

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Looking over my training log has been very helpful. I see what has worked for me and what I need to work on. And my evolution as a runner. Right now I am not as fast as I used to be due to a few setbacks I am working through, but I am much more knowledgeable (thanks in large part to this team,especially Catherine (thank you Catherine) and also to a lot of helpful comments from a lot of team members and Jeff's books) and have more ideas about what to do next as a runner.

I have been running a program, 3 times a week rotating every 3 weeks
week 1 training pace run -- training pace run -- Long Slow Distance
week 2 hills training -- sprints or magic mile -- Long Slow Distance
week 3 training pace run -- the other of sprints or magic mile depending on what I did last week -- LSD
week 1-4-7-10-13 are the same, as are week 2-5-8-11-14 etc and it is a 15 week program

I started on June 3 and now am in week 5

Today I did a 2nd magic mile run 9:08, the first was June 20 and 9:39 on the same road (course)
The next will be July 24 or 31.

9:08 splits 2:12.2 - 2:23.1 - 2:20.6 - 2:11.9 ... 68 degrees SSW wind 10mph Humidity 56% avg-max HR .167-178
9:39 splits 2:21.4 - 2:30.3 - 2:25.0 - 2:22.3 ... 63 degrees SSW wind 8mph Humidity 48% avg-max HR .165-173

Both times the second split has been the slowest and into the wind. Both times the first and last split are pretty much the same. Both last splits have more running at the end than intervals. For the rest, the intervals were both 40 steps run and 20 steps walk.

I did my first magic mile of 2014 and of this training schedule, the first one I have done from home and not at the track. I live at the end of a gravel road and marked quarter and half mile points then came back to equal a mile. It makes the laps slightly different, there are a few slight inclines and going I was running into a light wind, so coming back the second half the wind was behind me. I plan to do MMs every 3 weeks, will see if there is improvement or where I am at. Yesterday it was 9:39 with splits of 2:21 - 2:30 - 2:25 - 2:22, intervals of 40 steps run - 20 steps walk.and an average-max HR of 165-173. Because of the variation between laps, it will be interesting to compare future splits that are the same, split one has a short down hill, split two has a slight down and slight up incline, split three is the inverse of split two, a slight down incline and a slight up incline and split 4 finishes with an uphill, But I can't reproduce the wind, this time into for the first half and behind for the second half. Plus the wind speed and direction could be vastly different. The last lap is faster because even though it finished uphill, I ran the last 80 steps instead of running-walking-running 40-20-20. A track has much more even splits, you have a level ground, going on an oval you run into and behind the wind equally, you run exactly the same lap-split distance.


My Magic Mile yearly history

Ranked MM

Sept 16, 2012 --- 7:43
Sept 3, 2012 --- 7:48
Sept 11, 2011--- 7:52
Aug 7, 2011--- 8:07
July 24, 2011 --- 8:29
April 20, 2012 --- 8:36
March 29, 2013 --- 8:39
May 10, 2012 --- 8:44
March 4, 2012 --- 8:58
July 3, 2014 --- 9:08
June 20, 2014 --- 9:39

2011

July 24, 2011 --- 8:29
Aug 7, 2011--- 8:07
Sept 11, 2011--- 7:52

2012

March 4, 2012 --- 8:58
April 20, 2012 --- 8:36
May 10, 2012 --- 8:44
Sept 3, 2012 --- 7:48
Sept 16, 2012 --- 7:43

2013

March 29, 2013 --- 8:39

2014

June 20, 2014 --- 9:39
July 3, 2014 --- 9:08


Edited by: JUNEPA at: 7/7/2014 (00:33)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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