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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,173)
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8/31/11 3:59 P

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SARAHMAC1978 - Wow -- burning logs!!

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


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (191,736)
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8/31/11 2:51 P

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YAY, SARAHMAC1978!!

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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SARAHMAC1978's Photo SARAHMAC1978 Posts: 174
8/31/11 1:58 P

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I completed my Warrior Dash this past weekend, and it was a BLAST! Can't say I really did the JG intervals, just because the course is broken up with obstacles where you can catch your breath...

Check out my recap here: www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=4454779


Edited by: SARAHMAC1978 at: 8/31/2011 (13:59)
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BAILEYS7OF9's Photo BAILEYS7OF9 SparkPoints: (126,654)
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8/9/11 11:22 A

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I need to get my MM done and keep up on my ST now that the personal trainer sessions are over.





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SUEGENEW Posts: 41
8/8/11 10:27 A

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Goals:
Continue training for HM on September 24th.
5k Time - get it back below 35 (since broken ankle, I have been at 37-39, non-race conditions). Pick up the pace, do more MM.
Short runs during the week - Increase one to 4 miles - means I have to get up at 5am.
Work on sticking to my intervals on my LR. AND - pick it up on the walk segments...


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,173)
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8/7/11 7:26 P

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That's a tremendous amount of improvement. 60 degree weather is great to run in. Looks like those long runs are helping (plus everything else you are doing.)
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


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JUNEPA's Photo JUNEPA Posts: 7,945
8/7/11 7:20 P

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I did a second magic mile today and am happy and lucky to report the weather was perfect, dry and cool with a little bit of a cool breeze at the start of a sunny day at 7:30am. It was 15 celsius which converts to 60 farenheit. I have a goal to run 5k in less than 25 minutes, it may be a stretch, it seems like bragging instead of goal-setting every time I set a goal, but I have been able to reach most of them, and I run races much faster than I train because I just can't get that excited about pushing myself for training, but on race day, the adrenaline is there. Plus 5k is a short race, so that makes it easier to stay focused and intense for the whole race. According to Jeff, I need a magic mile of 7min30sec to run under 25min 5k,

July 24 splits 2:08.82 - 2:07.95 - 2:06.73 - 2:05.90 total 8:29.40
Aug 7 splits 2:01.13 - 2:08.54 - 2:04.85 - 1:52.68 total 8:07.20 faster by 22.20

I have two more magic miles to do , Sept 4 and Sept 18, see how much I can bring it down.
I am sorting out my September and October schedules, right now it looks like

Sept 17 Rowing race - Nicomekl Head of the River
Sept 24 not a race but am going rafting with my oldest DD

Oct 1 Run for Relief-Mission Bridge 5k
Oct 9 Rowing Head Race in Deep Cove
there is another 5k close by on Oct 15, so not sure if I am doing the Oct 1 or Oct 15

Feels good to be improving and to be having goal races to train for





Edited by: JUNEPA at: 8/7/2011 (19:31)
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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8/6/11 2:12 P

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The whole idea behind ice baths (or just cool/cold water) is that muscles can't fully recover while swollen. The quicker the swelling is reduced, the less damage and the faster recovery.

www.runnersworld.com/article/0,7120,
s6
-241-285--12810-0,00.html


By the way, since I wear compression gear, I don't remove it before I take an ice bath. I just get in, running clothes and all (except socks).

Edited by: LIVE2RUN4LIFE at: 8/6/2011 (14:18)
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


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LINDAKAY228's Photo LINDAKAY228 Posts: 18,043
8/6/11 9:37 A

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I've heard of the ice baths but haven't tried them yet. Even though I'm not running those long distances yet, after some of the hikes I've been on it would probably feel good. Since it's been hot, when I do get out and run I come home and take a cold shower to help bring my body temp back down since I've had problems with that but haven't soaked. I'll have to give it a try.

Linda

Last is just the slowest winner."-C Hunter Boyd







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8/5/11 12:17 P

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Great idea, Catherine. I will keep that in mind if my foot cooperates with my 9.5 mile long run plan for Sunday.

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,173)
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8/5/11 12:14 P

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I think as long as it is cooler than body temperature, it will help. I have found that starting in cool water and then adding the ice so that the cooling is more gradual is not that difficult to handle (as opposed to getting straight into ice water).

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


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LADYGWEN25's Photo LADYGWEN25 SparkPoints: (91,737)
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8/5/11 11:04 A

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Sounds like a good plan.. Since learning about Ice baths for recovering for running.. i've actually been doing just cold water bath's to my waist.. sat in one after my 15K run and my bike ride yesterday.. legs feel awesome.. no fatigue!

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



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LINDAKAY228's Photo LINDAKAY228 Posts: 18,043
8/5/11 10:18 A

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After getting my run in yesterday morning, I did get the strength training and abs in the afternoon. Then got another workout at a pool party my 8 year old granddaughter's summer school had last night. A family fun night they called it. My daughter, 2 granddaughters, and grandson went. Youngest gd is 4 and I pushed her while water jogging all over the pool chasing her older brother and sister. Legs are tired today! Will do something light today.

Linda

Last is just the slowest winner."-C Hunter Boyd







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8/5/11 8:43 A

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@Live2...just a little bit..lol.. but i've slacked on my abdominal ST and Yoga.. And i need to start inserting it again. :)


Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,173)
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8/4/11 5:08 P

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LADYGWEN25, you have been busy!

LINDAKAY, go for it (the strength training, that is)!

KKINNEA, 18 miles is a nice round number!
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


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KKINNEA's Photo KKINNEA Posts: 2,216
8/4/11 4:56 P

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I started August with an 18 mile long, quite by coincidence!

I have several long races and runs planned ramping up to my marathon.

You can exceed what you think you can do.
-----
Runniversary: June 13, 2009
-----
Half Fanatic #2069
Marathon Maniac #6013
-----
This one's for you, mOm 1952-2009
-----
Minnesota, USA - Central Time


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LINDAKAY228's Photo LINDAKAY228 Posts: 18,043
8/4/11 4:42 P

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Got in a 2.28 mile run this morning along with another 2 miles of just walking to finish up early this morning. Now to get my strength training in somehow.

Linda

Last is just the slowest winner."-C Hunter Boyd







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8/4/11 8:43 A

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this was my July totals..I'd like to increase on them:
July's totals:
Bike: 16h 30m 16s - 234.78 Mi
Run: 9h 44m 01s - 55.36 Mi
Swim: 4h 47m 06s - 9880 Yd
Strength: 3h 50m
Fishing: 1h 30m
Yard Work: 3h 00m


Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



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HEART_N_GRACE's Photo HEART_N_GRACE Posts: 2,542
8/3/11 10:54 A

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August goals ~ Run 3.1 at least 3 times a week... I would like to improve my time. Sitting now at about 38 min.

Still working on doing something beyond running and walking... did an aqua fit class last week, but that wasn't it. So I would like to give both YOGA and Strength training a fair go this month!

~ REMEMBER ~ everyday is day ONE!


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LINDAKAY228's Photo LINDAKAY228 Posts: 18,043
8/3/11 5:49 A

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Did 2.25 miles of running yesterday after not doing any running in over a week. Had to do it on the treadmill, which I don't like, because of the heat. But felt good to get it in. Also did strength training yesterday. So I'm getting the month off to a good start I hope.

Linda

Last is just the slowest winner."-C Hunter Boyd







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JUNEPA's Photo JUNEPA Posts: 7,945
8/2/11 5:26 P

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August goals

- make one of the 30min weekly runs a speed training day
My goal is to run a 5k in September or October under 25 minutes

-track my JG HM training sessions here

- strength train 3 days a week

- solve the hamstring soreness issue, in the last 2 years I solved my sore knees issues and at the time I thought it was reasonable at my age to expect some parts aren't going to work painlessly anymore, my knees are totally fine again, if I can find the solution to returning my hamstrings to full health, that would be awesome. Hopefully once I solve one, the next whatever won't go ping, lol.

training notes
Th 4 had a bathroom break at minute 24 of the 30min so longer distance run than I probably could have run without that break
- some 30min training days are much longer because we walk Penny's dog Nellie after our run and I record that time and distance as well

training summary
Mon 1 LSD HR178-128-total 121min 8.66 miles-112min-8miles 13:43
Thr 4 30min-HM-SP HR168-156 total 3.92miles 44min-30min-4870m 9:53
F 5 30min-HM HR 151-135 total 2.50 miles 32min - 30min-3850m 12:32
Sn 7 MM 4.03miles 59min with WU and CD MM 2:01-2:08-2:04-1:52---8:07.20
T 9 30min-HM- HR163-141 total 3.16miles 34min-30min-4650m 10:36
Sun 14 LSD HR155-122-total 133min 9.68 miles-129min-9.5miles 13:39
T 16 30min-HM HR 180-122 total 3.53miles 57min-30min-forgot to set lap
F 19 30min-HM HR 156-119 total 4.30miles 69min-30min-forgot to set lap
S 21 LSD HR180-137-total 68min 4.63 miles-should be 4 miles, didn't lap
T 23 30min-HM- HR149-127 total 4.05miles 62min-30min-4000m 11:54
F 26 30min-HM- HR166-126 total 3.98miles 66min-30min-3970m 12:14
S 28 30min-HM- HR163-116 total 2.73miles 37min-30min-3840m 12:35
didn't do a Sunday LSR because Penny just had dental surgery
T 30 30min-HM- HR171-147 total 3.57miles 60min-30min-3980m 12:11


Edited by: JUNEPA at: 9/4/2011 (23:43)
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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LINDAKAY228's Photo LINDAKAY228 Posts: 18,043
8/2/11 2:59 P

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XRayLady I'm running 5k's too but want to do a half in December but I'm not going to be able to run the whole thing by then. I mean besides the walk/run intervals. I will be able to do those for part of it but don't think I'll get through the whole half that way and at least a few miles will be strictly walking. So don't feel like you're in the wrong group.

I have walked a few halfs before but really want to be able to work up to running them

In August I want to get more consistent than I was in July with my running. The hot weather just hit me so hard. I also will continue my ST and do more hiking this month as the weather has cooled slightly. I love to hike in the forested mountain by me and it's a great way to cross train at least once a week.

Linda

Last is just the slowest winner."-C Hunter Boyd







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TRILLIUM22's Photo TRILLIUM22 Posts: 7,283
8/2/11 2:00 P

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XRayLady, Not to worry. You are more than welcome in this group. We do seem to attract more of the longer distance runners. I think this maybe in part because the longer the distance the more comfortable people are with choosing to take planned walks.

Jeff does have a book just for 5K/10 K runners. He has training plans to achieve time goals at this distance.

If you have a question about go ahead and ask---I will tell you are are more likely to get a prompt answer if you start a new topic. The advantage of starting a new thread is that some people get notifications of new topics and will check out your thread.

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


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


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LADYGWEN25's Photo LADYGWEN25 SparkPoints: (91,737)
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8/2/11 1:14 P

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i agree..if you look at the group name.. it says for ANY length race... that means 5K's included :)

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



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CBAILEYC's Photo CBAILEYC Posts: 3,823
8/2/11 12:22 P

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No no XRayLady! You're perfectly fine right here with us! I have a regular 5K this Saturday, then a Obstacle course 5K the week after that. No Halfs for me this month, although I am training for one in October.

5Ks are awesome, and enjoy them even more because I get to run them with my husband, encouraging him to push a little more along the way. He likes it too - once it's over LOL

For what it's worth? My fastest 5K so far has been 38 minutes, so you're a speed demon compared to me!
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C~

Candy~
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8/2/11 10:34 A

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wow... i think I am in the wrong group.... I just want to be able to do my 5k in under 30 minutes by end of summer and you area ll talking about half marathins and marathins and 20 miles....


Cadillac Mi

xraylady65 on yahoo and facebook

maintaining between 141 and 145 with a 100# loss

2013 5k's

DONE
April 20th Cadillac Young Life Spring thaw in Lake City time 34:40
April 27th Harrison 5k time 31:21
May 30 Memorial Day Cadillac Rotary time 36:54 for 3.7 miles
June 8th Cadillac Diaper Dash 30:37

STILL TO GO
July 4th Lake city 5k
July 6th Festival of races 5k in Traverse City
August 3rd Marion 5


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LADYGWEN25's Photo LADYGWEN25 SparkPoints: (91,737)
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8/2/11 10:21 A

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i have the warrior dash coming up 8/14.. and since it's been 1 calender year from when i started running.. and i'm running a 10K more comfortablely now since my IT band injury... I've start HM training. Looking to do one this October. :)

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



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DIHEALTHYHAPPY's Photo DIHEALTHYHAPPY Posts: 4,468
8/1/11 8:39 P

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I want to get back to healthy eating and lose some weight while continuing with my exercise program. I plan to get down to the nitty gritty of doing all aspects of JGs training and do the MM and find out what to do with it once I do it. LOL!

Kentucky
Diane

Upcoming races:

12/14/14 Jeff Galloway 13.1



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8/1/11 3:07 P

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To focus on my weight loss - for sure want to be down 5 lbs. Continue training for my Oct 9th Half doing the Half Marathon Training book program, adding in the hill training bi-weekly and drills weekly.

Dawn


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8/1/11 3:05 P

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My August plan is to continue aerobic training (keep the max HR to no more than 130 in all workouts) with the goal of reducing my resting heart rate and increasing my fully aerobic pace. I will continue this program until the weather gets cool enough for me to start doing some speed work and start a formal training plan for 26.2 with Donna.

I also want to increase my long run to 20 miles this month.

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


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JULIE2719's Photo JULIE2719 Posts: 591
8/1/11 2:41 P

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My trainer wants me to lose 5 pounds this month.
I will run my first HM on August 13th.

So my goals for the month are to run my first HM in under 3 hours, improve my effort in my cardio workouts , and lose 5 pounds. Lofty goals but I will succeed!

Running is becoming a joy!


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8/1/11 2:27 P

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We all want to be able to get up off the toilet ;-)

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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8/1/11 2:23 P

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Ooops, forgot Strength training. I will be ready to do it on Wednesday. Honestly. I need to get rid of droopy, or was it saggy runner's butt. I don't pay much attention to mine, but I hear that is what happens if you run and ignore you gluteals. Also need to do that strength training to avoid dowagers hump--do rows for this. My final take home message from Dr. Gary Moran was that I might find myself unable to get up from the toilet if I just run and ignore my leg strength.

So what I learned at Tahoe running camp. According to Jeff you don't need to do strength training to run well. But according to Dr. Gary Moran I can have a high firm butt, lessen my risk of osteoporosis of the vertebrae and get up off of the toilet by myself if I spend sometime with strength training.

Edited by: TRILLIUM22 at: 8/1/2011 (14:32)
Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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8/1/11 2:19 P

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Definite bragging rights, Dee!

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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 9,469
8/1/11 2:09 P

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Just trying to survive the week day training runs for Hood to Coast - at 4-6 miles they are longer than I'm accustomed to, and then I do my marathon long run on Saturdays.
HTC is at the end of this month, so assuming I survive, I will have earned bragging rights for finishing. emoticon emoticon

Dee
Houston, TX

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

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



NATPLUMMER's Photo NATPLUMMER SparkPoints: (191,736)
Fitness Minutes: (146,019)
Posts: 31,061
8/1/11 2:01 P

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Yay for speedwork!!!
I'm still doing my training for my first HM October 2nd. Finished the second of my MMs on Sunday.
ST three times a week.

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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TRILLIUM22's Photo TRILLIUM22 Posts: 7,283
8/1/11 1:49 P

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Still chugging along and working on my Training Plan for my Oct 23 marathon. July was a big month---I started speedwork.

I'm also rowing about 3 times a week. Lots of good cardio.

Still need to get the eating in gear.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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