Author: Sorting Last Post on Top ↓ Message:
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
7/6/14 8:18 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
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?

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
7/6/14 7:00 P

My SparkPage
Send Private Message
Reply
Sounds like a good plan but you are starting at a good place already.

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
7/6/14 6:35 P

My SparkPage
Send Private Message
Reply
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
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
7/4/14 10:16 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
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?

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
7/4/14 2:29 A

My SparkPage
Send Private Message
Reply
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
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
7/4/14 2:06 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
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?

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
7/4/14 1:53 A

My SparkPage
Send Private Message
Reply
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
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
7/4/14 1:27 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
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?

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
7/4/14 1:18 A

My SparkPage
Send Private Message
Reply
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
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
7/4/14 1:08 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
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?

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
7/4/14 12:38 A

My SparkPage
Send Private Message
Reply
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
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
11/25/13 10:15 A

My SparkPage
Send Private Message
Reply
emoticon

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
11/24/13 11:31 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Being able to open the chest without hiking the shoulders is so important to running relaxed. Yay for those shoulder blades!

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
11/24/13 10:07 P

My SparkPage
Send Private Message
Reply
S 17--- long run - 60 min at 1-1 intervals ST-15min
M 18--- walk with neighbour - 60min -- donated blood in pm
T-19 -- cardio rest .....ST-15min
W 20 -- cardio rest...... ST-15min
Th 21 -- walk with dogs Frida, Mieka, Macy - 90min...... - ST 30min
F 22 hike easy pace Heritage trails - 2hours --easy run - 50min
S 23 rest

So regular but very easy ST this week and limited cardio as I donated blood. That felt like a taper and made me keen to get going again.

From Sunday to Wednesday the ST was simple but fundamental posture exercises. On Thursday the trainer gave me a rountine and told me to pay attention to posture and form. Some step-ups, chest presses, push-ups, skydivers and planks. So I am paying attention to my posture at ST and throughout the day and on my run.

Catherine, the shoulder blades flat took effort to corral at first, but now is pretty reflex as soon as I am aware. It will be nice when it is default posture. And the trainer said the posture applies to hiking as well, so I am going to be aware of that this week.

Running paying more attention to posture resulted in some sore muscles that have never been sore before. My hamstrings and glutes, also a bit of soreness in the quads which are sore after running when I do a longer than normal distance but not on regular runs. Interesting.

I am looking forward to my Wednesday all-day hike I missed last week and there was perfect weather. Hopefully this week the weather will last. Also looking forward some running-for improvement workouts again, I have a graduated hill training series planned. It is so great to feel motivated and keen again.

Still waiting for my Garmin with new lithium battery.

Edited by: JUNEPA at: 11/24/2013 (22:42)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
11/18/13 10:39 A

My SparkPage
Send Private Message
Reply
Yay for a run!! I'm sure the posture exercises will help with everything.

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
11/18/13 1:04 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Posture and alignment in general are so important! When I first started ST four years ago, the only way I could flatten my shoulder blades against my back was by moving my shoulders back too. My brain could not isolate the muscles attached to the scapula. I consider it a major achievement that I can now move my scapula without moving the shoulder. I can actually activate individual muscles!

Is hiking a postural challenge?

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
11/18/13 12:00 A

My SparkPage
Send Private Message
Reply

S 10...rest day
M 11...erg 40min - walk with neighbour - 60min
T 12... rest day
W 13... hike 6 hours Mt Fromme
T 14...challenging high-pace 2hour hike ( Dewdney Grind )
F 15... heritage trails 2hour hike - easy pace -- first ST with trainer- 15min
S16... ST 15min


I didn't run this week, but did a LSD of 60min on Nov 17 -today, the start of the next week.
I hope to run an easy run on Friday. The long run today was fun, I took Frida with me, no pressure because I am not training for anything, just getting out to move and run. I am waiting for a new lithium battery for my Garmin so don't have any stats for the run except that I ran 60 minutes with 1:1 intervals.

I'm looking forward to seeing what the trainer will recommend, so far he wants to fix my posture before we do any strength building. He gave me four exercises that straighten out my slouch. One to position my shoulders and chest (sternum) and one to place my shoulders blades flat against my ribs, one to stretch my upper spine and the last one is mini crunches without moving my lower back. He also looked over my training goals and set out my weekly training so I have rest days, easy days and working-to-improve days. He also wants me to do very light cardio for 15-20 minutes after my heavy ST days, when they come. Like easy bike or row or swim or a slow pace run.

I am donating blood on Monday and am very cautious for 3 days after that, so will miss my Tuesday bike-hike and all-day Wednesday hike this week. My next session with the trainer is next Thursday.

June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
11/14/13 7:18 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Working with a trainer has been the key to my consistency with ST. Good luck.

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,839
11/14/13 1:44 P

My SparkPage
Send Private Message
Reply
I'll be interested to see how this works. I'm guilty of putting ST totally on the back burner. Maybe you'll motivate me. emoticon

Dee
Houston, TX

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


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



 July Minutes: 851
 
0
250
500
750
1000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
11/14/13 12:48 P

My SparkPage
Send Private Message
Reply
That's a nice bit of workouts. Good plan for the personal trainer.

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
11/14/13 12:21 P

My SparkPage
Send Private Message
Reply
I haven't run since my Nov 2 night race 10k
I am thinking how to train next. The next race is January 1st Resolution Run 5k.
Then upcoming is the Feb indoor rowing competition
The March triathlon sprint distance most likely, I haven't entered yet
The April 5k, May HM, October 5k, November 10k.

That about sums it up for competitions. The summer, June - September, will be for lots of hiking and outdoors sports while maintaining running and ST fitness.


Workout summary

S 3...Walk with DH and Ddog - 90min
M 4...walk with neighbour - 60min
T 5... erg-15min
W 6... hike 5hours Sumas Mountain
T 7...rest day
F 8...Hike - 2 hours - Heritage Park trails
S 9... rest day


S 10...rest day
M 11...erg 40min - walk with neighbour - 60min
T 12... rest day
W 13... hike 6 hours Mt Fromme
T 14...today -nothing yet
F 15...
S16...

I have so many things I want to do. With ST stalled right now, I have decided to consult a personal trainer to put a new program together for me. I used to get a personal trainer to make me up a ST routine every 6 months and do it on my own. This time I am going to get him/her to design a whole training program including running, swimming, biking, ST, erging. I still want to lose the 15 pounds I gained 2 years ago and establish regular ST as my main goals. I am going to ask the trainer for help with that. So instead of one consultation every 6 months, this time I am going to try 3 months of supervision with the trainer. I have booked an appointment for tomorrow, 2pm. I am looking forward to moving forward and meeting my goals of long-lasting maintenance at goal weight and fitness.

June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,839
11/7/13 8:42 A

My SparkPage
Send Private Message
Reply
What a great race! Glad you solved the clothing issue - that's always key to a good experience.

Dee
Houston, TX

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


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



 July Minutes: 851
 
0
250
500
750
1000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
11/4/13 10:27 A

My SparkPage
Send Private Message
Reply
emoticon

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
11/3/13 9:34 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Sounds like a great experience!

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
11/3/13 8:49 P

My SparkPage
Send Private Message
Reply
My highlight of the week was the 10k night run Nov 2. We ran with headlamps, this is the funnest race I have ever run, around the seawall in Stanley Park, first we ran along the inner harbour and could see the Vancouver downtown skyline all lit up, then along the sea wall by the breaking waves, past the diver girl statue on a rock in the water (she looks like a mermaid perched on that rock). I was running about the middle of the pack so could see the whole sea wall lit up with the headlamps of the runners ahead. This race is a fundraiser for Childrens Hospital. It was raining but as this was my first time running this race, I was game for something new. Next year I will sign up for it because it has a great fundraising cause, but I won't run it unless the weather is more agreeable. We have been having a fairly dry October, why, oh why, did it have to be cold and raining that night? Oh well, it was a spectacular experience for sure.
It was interesting to run an evening race. The morning races usually mean I have a restless night as I am afraid of sleeping in too late. I was also happy to have guessed just right how to dress, the run was comfortable despite the rain, the merino leggings and shirt and underwear were awesome. I will never run a cold race in running pants again, shorts over leggings are warm and comfortable. There was no wind, which also made the race not miserable despite the rain and the 45 degree temperature. The before and after race were wet and cold and ugly. Just before the race, I did the splits on the sodden short grass while doing lunges for warmups, not harm done luckily, but I did start the race with mud on my clothes.

http://connect.garmin.com/activity/39934
3377 garmin ran out before race finished

Workout summary

S 27...rest day
M 28...walk with neighbour - 60min
T 29... bike 60min - hike-2 hours Dewdney Grind --- run 85min
W 30... rest day
T 31...run-30min
F 1...Hike - 2 hours - Heritage Park trails
S 2... erg-27min -- race 10k 65min



Run Summary .... miles - time - intervals - pace - maxHR-avgHR

September
M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 - 154-138 very hot - 85 degrees no breeze


S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147

S 22 --4.56 -- 1:00:03 -- 60:60 -- 13:10 -- 166-143
T 24-- 3.60 -- 40:00 -- 60:30 -- 11:06 -- 187-154


S 29
M 30 --5.62 -- 1:15:02 -- 60:60 -- 13:21 -- 161-128
October
T 3 - 4.41 -- 45:00 -- 90:30 -- 10:13 -- 178-163 ... flat course
S 5 - 4.25 -- 45:14 -- 90:30 -- 10:38 -- 174-158.... 4 serious hills -
........................................
.............................. better HR due to better warm up

T 8... --- 3.80 - 45:00 - 90:30 - 11:50 - 188-155

S 19 The Cares Run 5k - 28:10 - 90:30- 9:06 - 183-162
two slight hills, some asphalt, mostly trails


S 26 3.41 - 45:00 - 60:60 - 13:12 - 149-124


S 27...
M 28...
T 29... run 85min no garmin intervals were 60:60- 3 hills in course
W 30...
T 31...run-30min no garmin - intervals were 60:30 - flat course
November
F 1...
S 2... race 10k 65min--6.2 - 1:05:20 - 90:30 - 10:15 - 174-162
it was a completely flat course, but all on asphalt, no trails




Edited by: JUNEPA at: 11/3/2013 (22:19)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
10/27/13 10:16 A

My SparkPage
Send Private Message
Reply
Whew!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
10/27/13 2:20 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Wow, that's a lot of hiking!

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
10/27/13 1:21 A

My SparkPage
Send Private Message
Reply
2nd attempt, lost my first post, hate that when that happens

Splendid hiking week.
However, one run and no ST or erging.
10k next weekend will be a LSD run. It will be a fun run, my first night run.
Last week the 5k went reasonably fast because with the activity I do weekly, I keep in good enough shape to push for 5k, but won't be able to push for 10k without risking injury.


Workout summary

S 20...walk with Frida the dog- 75min
M 21...walk with neighbour - 60min
T 22... bike 60min - hike-2 hours Dewdney Grind
W 23... Hike- 3 hours- backpack to Elfin Lakes
T 24...Hike - 5 hours - 2 hours to Columnar Peak, 3 hours back down
F 25...Hike - 2 hours - Heritage Park trails
S 26... run - 45 minutes



Run Summary .... miles - time - intervals - pace - maxHR-avgHR

September
M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 - 154-138 very hot - 85 degrees no breeze


S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147

S 22 --4.56 -- 1:00:03 -- 60:60 -- 13:10 -- 166-143
T 24-- 3.60 -- 40:00 -- 60:30 -- 11:06 -- 187-154


S 29
M 30 --5.62 -- 1:15:02 -- 60:60 -- 13:21 -- 161-128
T 1
W 2
T 3 - 4.41 -- 45:00 -- 90:30 -- 10:13 -- 178-163 ... flat course
F 4
S 5 - 4.25 -- 45:14 -- 90:30 -- 10:38 -- 174-158.... 4 serious hills -
........................................
.............................. better HR due to better warm up

October
S 6
M 7
T 8... --- 3.80 - 45:00 - 90:30 - 11:50 - 188-155
W 9
T 10
F 11
S 12

S 13
M 14
T 15
W 16
T 17
F 18
S 19 The Cares Run 5k - 28:10 - 90:30- 9:06 - 183-162

S 20
M 21
T 22
W 23
T 24
F 25
S 26 3.41 - 45:00 - 60:60 - 13:12 - 149-124





June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
10/20/13 9:53 A

My SparkPage
Send Private Message
Reply
Nice!! Glad the hamstring is better. Ooohhh...skateboarding...I haven't done that in forever. Good luck!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
10/19/13 11:57 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Going into the 5k thoroughly recovered seems to served you well! You have definitely maintained your foot speed over the summer. Where will you skate board?

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
10/19/13 11:03 P

My SparkPage
Send Private Message
Reply
These last two weeks have not been regular. On Saturday, Oct 5, I had a good run and was happy with improving times as my race approached in 2 weeks, but I sustained a slight left hamstring strain. I think it was because I was trying to go faster by lengthening my stride instead of increasing my turnover. I did a careful run on Tuesday Oct 8. I planned not to run until Sunday, skip the Thursday run. In the end I didn't run again until the race. But I did keep active hiking and walking and such. Also in this period I visited DD in Vancouver for 2 days and our whole family went to Toronto for Thanksgiving for 3 days. Anyway, the months previous steady training and activity showed itself at the race, no twinge from my hamstring and a decent time. Race day was 41 degrees and foggy, but no wind or rain.
On another note, I bought a skateboard with the object of having some fun and improving my balance. Fun.

Next down the road is a 10k in 2 weeks. I hope to do 2 long slow runs and 3 regular training runs, maybe a magic mile in there, before this race.

My hiking group wants to do an overnight hike to a cabin next Wednesday - Thursday, more fun.


Workout summary

S 6...walk with Frida the dog- 75min
M 7...walk with neighbour - 60min
T 8... bike 60min - hike-2 hours Dewdney Grind--- 45min run
W 9... Hike- 6 hours- Hannegan Pass
T 10...erg-30min -- in Vancouver
F 11...Skateboard-60min -- in Vancouver
S 12... in Toronto

S 13...in Toronto
M 14.... in Toronto
T 15... bike 60min - hike-2 hours Dewdney Grind
W 16...hike-5hours Lindsay Lake
T 17... erg-45min
F 16... hike - 2 hours - Heritage Park trails
S 19...5k race 40min including warm up - race - cool down


Run Summary .... miles - time - intervals - pace - maxHR-avgHR

September
M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 - 154-138 very hot - 85 degrees no breeze


S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147

S 22 --4.56 -- 1:00:03 -- 60:60 -- 13:10 -- 166-143
T 24-- 3.60 -- 40:00 -- 60:30 -- 11:06 -- 187-154


S 29
M 30 --5.62 -- 1:15:02 -- 60:60 -- 13:21 -- 161-128
T 1
W 2
T 3 - 4.41 -- 45:00 -- 90:30 -- 10:13 -- 178-163 ... flat course
F 4
S 5 - 4.25 -- 45:14 -- 90:30 -- 10:38 -- 174-158.... 4 serious hills -
........................................
.............................. better HR due to better warm up

October
S 6
M 7
T 8... --- 3.80 - 45:00 - 90:30 - 11:50 - 188-155
W 9
T 10
F 11
S 12

S 13
M 14
T 15
W 16
T 17
F 18
S 19 The Cares Run 5k - 28:10 - 90:30- 9:06 - 183-162












Edited by: JUNEPA at: 10/20/2013 (12:11)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 8,839
10/10/13 10:45 A

My SparkPage
Send Private Message
Reply
Well done! emoticon

Dee
Houston, TX

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


Texas 10 Ft. Worth - 10/12/14
New York City Marathon 11/2/14
Space Coast Marathon - 11/30/14
Texas 10 Conroe 12/7/14



 July Minutes: 851
 
0
250
500
750
1000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
10/6/13 7:01 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Good week! I combine ST and running days. That has worked fine. If my runs are more than easy runs, I leave a gap of a few hours between the two sessions. If they are easy runs, I usually do them right after ST.

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
10/6/13 3:59 P

My SparkPage
Send Private Message
Reply
Nice week! That sounds like a solid ST plan to me....hope it works out.

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
10/6/13 11:48 A

My SparkPage
Send Private Message
Reply
This was a 3-hike, 3-run, no-bike, 2-ST week. A pretty active week, but I was feeling a bit down because I only managed 2 STs and ST is supposed to be my focus. The big picture is that there is still lots of moving going on. So I need to make a plan to get that ST more regular. Wednesday is out as that is my all-day hike day and I leave early and don't feel much like ST at the end of the day. Monday and Saturday are supposed to be rest days. That leaves Sunday, Tuesday, Thursday and Friday. Run days are Sunday Tuesday and Thursday usually. This week I crashed my rest day Saturday to get in my 3rd run and 2nd ST. Most logically Sunday Tuesday and Friday are good ST picks. Two of the three are also run days. Maybe I will do 30min STs with one set and more reps on Sunday and Tuesday and do the full 60min ST with 2 sets on Friday. I will give that a try.
I am happy with my running progress, my pace is improving and my intervals are where I want them.


S 29...erg-24min
M 30 .......erg-15min .... walked with neigbour-60min..... run-75min ..... ST-45min
T 1 ....erg-36min......Hike on Dewdney Mt -2 hours
W 2 ... snow on ground, hike to cabin Mt Frosty - 4 hours
T 3 ........erg-30min....... run-45min
F 4 ........erg-45min.........hike Heritage Park trails - 2 hours
S 5 ........erg-30min ..... ST-60min..... run-45min.... swim-10,min




Run Summary .... miles - time - intervals - pace - maxHR-avgHR

M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 - 154-138 very hot - 85 degrees no breeze


S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147

S 22 --4.56 -- 1:00:03 -- 60:60 -- 13:10 -- 166-143
T 24-- 3.60 -- 40:00 -- 60:30 -- 11:06 -- 187-154


S 29
M 30 --5.62 -- 1:15:02 -- 60:60 -- 13:21 -- 161-128
T 1
W 2
T 3 - 4.41 -- 45:00 -- 90:30 -- 10:13 -- 178-163 ... flat course
F 4
S 5 - 4.25 -- 45:14 -- 90:30 -- 10:38 -- 174-158.... 4 serious hills -
........................................
.............................. better HR due to better warm up


June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
JUNEPA's Photo JUNEPA Posts: 7,313
9/30/13 12:44 P

My SparkPage
Send Private Message
Reply
You reminded me, Seabreeze and Catherine, I do remember using candies on the longer runs last time around, thanks. I will try that for this fairly short next LSD of 75 minutes . And I am the same as you Catherine, not liking the gels too much at this stage and still trying alternatives. If I do a marathon in the future (as I hope) I will have to rethink and transition into gels, appropriate fuel and compact as well. Like you Nat, I hate to carry anything when I run.
So my today LSD of 75 minutes and damp 50s weather, I think I can get away and do just fine with sugar cube fuelling
Thank you all for your input.

June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
9/30/13 10:05 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Sounds like a very good week to me! (Thanks for not commenting on my threads about how boring my long commentary must be.)

Like almost everyone (or so it seems), I resisted using gels when I first started running. I didn't like the texture and they upset my GI tract in higher volume. I tried lots of alternatives, most of which worked fairly well in training runs but uniformely bombed in races. Gels really are the best choice for long races, I reluctantly concluded (unless perhaps you have a support team that can deliver foods throughout the race.)

Having come to that conclusion, I realized I needed to train my body (and brain) to use them. So I started eating them on all training runs, even shorter ones. I found flavors I liked, and by eating them in small quantitites, but often, my GI tract adapted to them. They no longer bother me and I actually like them. My two flavors are Accel chocolate and Gu peanut butter. Accel is my choice for races because of the protein but mostly because its thinner consistency works in a water bottle so I don't have to mess with individual packets. I do supplement it with hard candy.

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
SEABREEZE64's Photo SEABREEZE64 Posts: 10,527
9/30/13 9:20 A

My SparkPage
Send Private Message
Reply
I, too, dislike carrying too much stuff. I really dislike belts, but will wear one during a race or long run if necessary.

I carry my water bottle and have gotten used to that.

On long runs I run in a running skirt that has a pocket. I try to put all my candy (fuel of choice) in the pocket. I don't know what I would do if I ever started training for even longer distances.

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

"I am still learning." Michelangelo




 July Minutes: 521
 
0
375
750
1125
1500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
9/30/13 8:50 A

My SparkPage
Send Private Message
Reply
I hate carrying stuff when I run.....I have to use a belt to carry things. A nice active week!!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
9/30/13 1:47 A

My SparkPage
Send Private Message
Reply
Warning, the below paragraphs are kind of boring and detailed, but helpful to me as improvement notes.
This week I did a 60min long slow run on Sunday and I was reminded about the logistics of running longer distances and the need to carry refreshments. I forgot about my fanny back, I ran awkwardly carrying a liter bottle of chocolate milk. Next week I will go back to my yogurts in the fanny back. I don't like carrying stuff when I run. I still don't have a refreshment I am comfortable with, maybe comfort is not a part of long distance running lol. I am happy with the running improvement from the laid-back summer running to the September training I had a really good Tuesday run, improvements in energy and pace and interval up to 60:30 from last week's 45:30. . Then I wasn't able to squeeze in the third run. I had a choice between the 3rd ST and the 3rd run and chose the ST as that is what my primary fitness improvement goal this year and running until my next 2 races Oct 19 and Nov 2 is the secondary goal. .
I didn't really have a rest day this week, plus I didn't get my third run in. So a less than perfect week for running. On the other hand, the erging is up to 45 minute intervals some days of the week and I had 3 great hikes. The Tuesday hike didn't have a bike leg because I was meeting with a new hiker to show her the way up. The Wednesday hike was the most beautiful of the year so far, a 5 hour hike in splendid sunshine along a ridge to the glacier base of the prominent mountain in our area. Mt Baker. Friday's hike was fun with 2 friends I get along very well with, but was rain the whole time, I am trying to improve my ability to stay dry. If the outside is waterproof, I sweat underneath the waterproof skin and get soaked anyway. The thin wicking running shirts that are ventilated with direct contact to the outside air stay dry. But under a waterproof outer shell they get me soaking wet. Next week I am going to try a fleece next to my skin, then a waterproof shell and see if that will keep me dry.

An active week. Next week I will do my best for 3 of both STs and runs.


S 22 .......erg-45min ..... run-60min ..... ST-45min....... swim-10min
M 23 Rest Day...... erg-30min.... walked with neigbour-60min
T 24....erg-30min......Hike on Dewdney Mt -2 hours..... run-40min
W 25.... sunny day wondersome hike along Ptarmigan Ridge - 5 hours
T 26......erg-45min .......ST-40min
F 27.........hike Heritage Park trails - 2 hours
S 28........erg-30min ..... ST-45min



Run Summary .... miles - time - intervals - pace - maxHR-avgHR
S 1
M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
T 3
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)
Th 5
F 6
S 7

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
M 9
T 10
W 11
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 - 154-138 very hot - 85 degrees no breeze
F 13
S 14

S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128 .. LSD
M 16
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
W 18
T 19
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147
S 21

S 22 --4.56 -- 1:00:03 -- 60:60 -- 13:10 -- 166-143 .. LSD
M 23
T 24-- 3.60 -- 40:00 -- 60:30 -- 11:06 -- 187-154
W 25
T 26
F 27
S 28


Edited by: JUNEPA at: 10/4/2013 (00:48)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
SEABREEZE64's Photo SEABREEZE64 Posts: 10,527
9/22/13 7:01 A

My SparkPage
Send Private Message
Reply
emoticon

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

"I am still learning." Michelangelo




 July Minutes: 521
 
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
9/21/13 10:40 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
Sounds wonderful!

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
9/21/13 5:34 P

My SparkPage
Send Private Message
Reply
Nice!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
9/21/13 3:13 P

My SparkPage
Send Private Message
Reply
I had a great fun week. 3 runs, only 2 STs instead of 3. The running is going well for the 10k training goal for the Nov 2 10k race. In the 10k plan, 2 weeks before is a 5k run in tapering for the 10k, that exactly lines up with my 5k race Oct 19. I am up to 40 minutes runs during the week, next week it will be 45 minutes and I will stay with that but increase my intervals weekly to get to 90-30, they are 45-30 right now. The long run this week will be 60 minutes and I will increase by 15 minutes weekly until I reach 2 hours and then it will be time to taper for the 10k.

I love the Mondays walking with my neigbour again after not seeing her all summer.
This week I was planning to go on 3 hikes, Tuesday the usual morning bike-hike-bike, Wednesay a beautiful 5 hour hike up Church Mt ( lots of mist, mushrooms, wild blueberries, good company) ( I met someone on that hike whose sister was my best friend in grade 5, the family moved away and I haven`t seen them in years) Friday a morning hike. Friday DH needed me for something, I said I have a hike planned, he said well...........It was really more convenient for us both to have that done in the morning so I didn`t hike Friday. But Thursday I went on a glorious bike ride on a route I hadn`t been before with 2 friends
A great fun week.


Fitness minutes

S 15.......erg-5min ..... run-46min ..... ST-20min
M 16 Rest Day...... erg-31min.... walked with neigbour-60min
T 17 ...... erg-30min..... Bike-1 hour ...... Hike on Dewdney Mt -2 hours...run-40min
W 18..........hike on Church Mt-5hours
T 19 .....erg-30min......bike 4.5 hours..... ST-20min
F 20........erg-30min....... run-40min
S 21 Rest Day...... erg-30min




Run Summary .... miles - time - intervals - pace - maxHR-avgHR

S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128 ..... LSD
M 16
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
W 18
T 19
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147
S 21

Edited by: JUNEPA at: 9/21/2013 (23:24)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
SEABREEZE64's Photo SEABREEZE64 Posts: 10,527
9/16/13 11:10 A

My SparkPage
Send Private Message
Reply
My husband never ever has a rest day. He does some form of exercise daily. Not me? On my rest days - definitely fits the definition of rest!

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

"I am still learning." Michelangelo




 July Minutes: 521
 
0
375
750
1125
1500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
9/16/13 8:57 A

My SparkPage
Send Private Message
Reply
That's not rest, June.

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
9/16/13 2:39 A

My SparkPage
Send Private Message
Reply
My rest days are my minimum intensity days.

Monday rest day is the only day I can walk with my neighbour, but also the one of the two days I don't have an intense workout. and I also erg at low intensity

Saturday rest day, no intense workouts, but I erg at low intensity

I erg at medium intensity the other days,
I am right now starting my day on the erg and thinking and planning the rest of my day while erging, Gives me a regular and organized start.

The other days have running, ST, biking, hiking and swimming.
cuz I'm a cardio junkie. But none of the above on rest days.





Edited by: JUNEPA at: 9/16/2013 (02:42)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
9/15/13 8:43 A

My SparkPage
Send Private Message
Reply
Whew!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
9/14/13 11:41 P
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
I see you use the phrase "rest day" very loosely.
emoticon

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
SEABREEZE64's Photo SEABREEZE64 Posts: 10,527
9/14/13 6:41 P

My SparkPage
Send Private Message
Reply
I love the phrase - "making hay" - it has a variety of meanings in my old brain!!!

Good job on all the activity this week. You are fantastic and don't forget it!

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

"I am still learning." Michelangelo




 July Minutes: 521
 
0
375
750
1125
1500
JUNEPA's Photo JUNEPA Posts: 7,313
9/14/13 2:12 P

My SparkPage
Send Private Message
Reply
Fitness log


S 8 .......erg-10min ..... run-31min ..... ST-10min
M 9 Rest day.... erg 10min,.... walked with neigbour-60min
T 10 ...... erg-15min..... Bike-1 hour ...... Hike on Dewdney Mt -2 hours
W 11..... erg 20min .....ST-30min
T 12 ......bike 4.5 hours ..... run 30min
F 13.......erg 30min .....ST-30min
S 14 Rest Day ... erg very low intensity-34min


Run Summary .... miles - time - intervals - pace - maxHR-avgHR

S 1
M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
T 3
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)
Th 5
F 6
S 7

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
M 9
T 10
W 11
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 -154-138 very hot 85 degrees no breeze
F 13
S 14



This week I missed a run, but I had an active week
No swimming as the pool is closed for maintenance, it should be open next week
I had planned an all day hike for Wednesday, but stayed home to work as we made hay that day, when the sun shines, you gotta make hay.

Second week of only 2 runs, hope to get in 3 runs next week

Edited by: JUNEPA at: 9/14/2013 (17:42)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
SEABREEZE64's Photo SEABREEZE64 Posts: 10,527
9/9/13 1:01 P

My SparkPage
Send Private Message
Reply
JUNEPA: It looks well-rounded and very active to me. Fun and Fitness are awesome goals!

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

"I am still learning." Michelangelo




 July Minutes: 521
 
0
375
750
1125
1500
JUNEPA's Photo JUNEPA Posts: 7,313
9/9/13 12:45 P

My SparkPage
Send Private Message
Reply
Exacty Catherine
I guess I get defensive over doing so many different sports, but fitness and fun is the goal and I have had a lot of fun this year, especially hiking, 12 new peaks I have never done before. Elk Mt, Mt Thurston, Sumas Mt, Hollyburn Peak (snowshoeing), Mt Seymour 1st and 2nd peak (snowshoeing, same day), 3 Brothers, Skyline, Alouette, Evans Peak, West Coast Trail, Mt St Benedict, Senderos Diez Vistas and Mt Baker Excelsior Trail This Wednesday I am going to do another new one, Mt Baker Yellow Aster Trail and I have a few more new ascents planned.
The longer improvement goal is to improve my chassis strength and eventually be training for and running the marathon and going for personal bests again.

Just thought of one more, Artist Point - Mt Baker (snowshoe)
One more more Golden Ears research forest trail with Marina

Edited by: JUNEPA at: 9/21/2013 (23:51)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
9/9/13 11:08 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
What is "too much" or "not enough" really depends on your goals. For well-rounded, general fitness and fun, I can't see how your activities would be too much variety. Now, if your number one goal was to PR your 5K race, then maybe a little more race-specific training would be in order. But that's not where you are right now, is it?

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
9/9/13 10:59 A

My SparkPage
Send Private Message
Reply
Probably too much variety, but it is what I want, can't seem to give up anything so I will do some things with intensity a 3 days a week (ST, running) and the rest just low key but include them ( hiking, biking, swimming, erging) and have 2 rest days a week.
I am baby stepping back into intensity workouts, I have been outdoors most of the summer.
I want to increase my runs from 30:30 to 90:30 intervals by the end of the month and add LSDs (which I haven't done for months) once a week and my ST workouts to 45 minutes. In October I want increase the 2x runs from 30 to 45 minutes. Because the 10k is just 2 weeks after the 5k and I will want to taper a bit for it, I will basically train for a 10k starting now from where I am. I don't have a PB goal, I think I can easily run a sub 28 minute 5k and will try to run a sub 60 minute 10k.
I have only run one 10k, in April 2011 and before I ran two HMs in 2012 a one HM in 2013 so I woulld like to see what I can do in this race, what feels comfortable. The only one I ran I did with friends who were new to running and ran their pace and finished at 1:07:38.
(most of the above was a response to Catherine's question, but I wanted to include it in my training thread because I find it helpful to read back what I have done and thought)

Edited by: JUNEPA at: 9/9/2013 (11:02)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
9/9/13 8:55 A

My SparkPage
Send Private Message
Reply
Nice!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (204,700)
Fitness Minutes: (137,674)
Posts: 11,569
9/9/13 1:28 A
Online Now
Community Team Member

My SparkPage
Send Private Message
Reply
So much variety in your week!

What training plan will you be using for the 5K in Oct and 10K in Nov?

Catherine

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

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

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


17 Days until:  San Francisco Marathon
 
50
37
25
12
0
JUNEPA's Photo JUNEPA Posts: 7,313
9/9/13 12:09 A

My SparkPage
Send Private Message
Reply
Fitness

S 1 Hike on Sumas Mountain - 2 hours
M 2 Run-40 min ...... ST-20min
T 3 Bike-1 hour ...... Hike on Dewdney Mt -2 hours
W 4 Run 30min
Th 5 Bike- 3 hours
F 6 Hike on Mt Marianne - 2 hours
S 7 Rest day

S 8 .......erg-10min ..... run-31min ..... ST-10min
M 9 Rest day.... erg 10min,.... walked with neigbour-60min
T 10 ...... erg-15min..... Bike-1 hour ...... Hike on Dewdney Mt -2 hours
W 11..... erg 20min .....ST-30min
T 12 ......bike 4.5 hours ..... run 30min
F 13.......erg 30min .....ST-30min
S 14 Rest Day ... erg very low intensity-34min

S 15.......erg-5min ..... run-46min ..... ST-20min
M 16 Rest Day...... erg-31min.... walked with neigbour-60min
T 17 ...... erg-30min..... Bike-1 hour ...... Hike on Dewdney Mt -2 hours...run-40min
W 18..........hike on Church Mt-5hours..... ST-20min
T 19 .....erg-30min......bike 4.5 hours
F 20........erg-30min....... run-40min
S 21 Rest Day- erg-30min

S 22 .......erg-45min ..... run-60min ..... ST-45min....... swim-10min
M 23 Rest Day...... erg-30min.... walked with neigbour-60min
T 24....erg-30min......Hike on Dewdney Mt -2 hours..... run-40min
W 25.... sunny day wondersome hike along Ptarmigan Ridge - 5 hours
T 26......erg-45min .......ST-40min
F 27.........hike Heritage Park trails - 2 hours
S 28........erg-30min ..... ST-45min

S 29...erg-24miin
M 30 .......erg-15min .... walked with neigbour-60min..... run-75min ..... ST-45min
T 1 ....erg-36min......Hike on Dewdney Mt -2 hours
W 2 ... snow on ground, hike to cabin Mt Frosty - 4 hours
T 3 ........erg-30min....... run-45min
F 4 ........erg-45min.........hike Heritage Park trails - 2 hours
S 5 ........erg-30min ..... ST-60min..... run-45min.... swim-10,min




Run Summary .... miles - time - intervals - pace - maxHR-avgHR
S 1
M 2 --- 2.54 - 41.53 - 30:30 - 16:28 - 164-122 (includes warm up)
T 3
W 4 --- 2.24 - 30.01 - 30:30 - 13:26 - 142-131- (from now on, only the run)
Th 5
F 6
S 7

S 8 --- 2.54 - 31.06 - 30:30 - 12:15 - 161-144
M 9
T 10
W 11
Th 12 -- 2.25 - 30:25 - 30:30 - 13:30 - 154-138 very hot - 85 degrees no breeze
F 13
S 14

S 15 -- 3.32 -- 46:02 - 60:60 -- 13:50 -- 152-128
M 16
T 17 -- 3.42 -- 40:00 - 45:30 -- 11:42 -- 177-156
W 18
T 19
F 20 -- 3.43 -- 40:01 -- 45:30 -- 11:40 -- 169-147
S 21

S 22 --4.56 -- 1:00:03 -- 60:60 -- 13:10 -- 166-143
M 23
T 24-- 3.60 -- 40:00 -- 60:30 -- 11:06 -- 187-154
W 25
T 26
F 27
S 28

S 29
M 30 --5.62 -- 1:15:02 -- 60:60 -- 13:21 -- 161-128

T 1
W 2
T 3 - 4.41 -- 45:00 -- 90:30 -- 10:13 -- 178-163 ... flat course
F 4
S 5 - 4.25 -- 45:14 -- 90:30 -- 10:38 -- 174-158.... 4 serious hills







Edited by: JUNEPA at: 10/6/2013 (11:04)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
SEABREEZE64's Photo SEABREEZE64 Posts: 10,527
9/3/13 10:11 A

My SparkPage
Send Private Message
Reply
Certainly look all-encompassing.
You are one very, very active woman!

emoticon

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

"I am still learning." Michelangelo




 July Minutes: 521
 
0
375
750
1125
1500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (172,033)
Fitness Minutes: (129,956)
Posts: 30,267
9/3/13 9:58 A

My SparkPage
Send Private Message
Reply
Looks fab!

C25K - Running for Beginners -Co-Leader
Jackie Warner Personal Training DVD's- Co-Leader

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


 July Minutes: 986
 
0
625
1250
1875
2500
JUNEPA's Photo JUNEPA Posts: 7,313
9/3/13 3:03 A

My SparkPage
Send Private Message
Reply
September means a new plan with new goals

Goals
Run - races
5k on Oct 19
10k on Nov 2

5k April
HM May

Erg Indoor rowing competition
Feb 2014

Triathlon
March 2014 sprint distance
Sprint/Relay: 700m Swim, 20km Cycle, 5km Run


Sunday ST run – swim – short light hike
Monday walk with Wanda(neighbour) and grocery shop and work at home – rest day
Tuesday bike-hike-bike – run -- my morning hike with my usual group of hiking neighbour friends
Wednesday ST hike swim – often an all day hike with the hiking club
Thursday run –swim - bike ride – the bike ride is often all day with my hiking neighbour friends
if no formal bike ride planned it will be my home triathlon day when I run 5k, bike 20k and swim 1k
Friday ST Heritage Trails (short light hike) – - swim
Saturday work at home – rest day

Rest days – Saturday and Monday, and these are house cleaning days as well
Row every morning for 30min, first thing, slow on the non Interval training days
Row interval training and ST days will be Sunday, Wednesday, Friday mornings
Run training days will be Sunday, Tuesday, Thursday


I am training for improvement in overall fitness, especially a strong ST component, this is what I want to improve the most.
I am not training for any personal bests this or next year.
I am training for maintenance with my cardio workouts.

I am hoping to increase my overall fitness in a comprehensive way and to run my first marathon in 2015

Basically more of the same plan I have had since early this year, but I did take a rest from tracking and will be doing that again.


Edited by: JUNEPA at: 9/7/2013 (18:12)
June
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 (personal best) 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.


 July Minutes: 1,174
 
0
750
1500
2250
3000
Page: 1 of (6)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race Training Questions and Logs Posts


Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=11804x33873x49017013

Review our Community Guidelines