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CD6329775 Posts: 11,207
8/13/14 8:46 A

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Hi Team...

Was out this morning with a decent 60 minute run. Warm, even though I was outside shortly after 6:30. At least the sun was not very intense at that hour.

Today's goal was to...
Run 60 minutes: trying to "hit" both a pace range and a HR range. It was successful, but the average pace was on the low end of the range. Average HR was good.

At the end of the run the humidity was 88% and the temperature was 77 degrees. Yep, warm.

Next training cycle and plan which, for me, doesn't start until October uses this idea on almost all runs. Matching a goal pace for that day - and being with in the assigned HR zone. I will be practicing some of the beginning runs for this training cycle for the next few weeks.

Also, I am going to try to use a 30 second walk break on all runs and see how that works for me. As I said yesterday, I have primarily used 40-45 on runs. With only a 30 second break I will adjust the run portion to fit the goal pace for that day.

Have an emoticon day everyone.

TENISWHIZ's Photo TENISWHIZ SparkPoints: (99)
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8/13/14 8:01 A

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Hello Team!

Super busy getting the year started in school. I love it and hate it at the same time! It's rewarding in a way to do all you can to make sure the kids have a great first day. But it is soooo stressful. Today has some very important items to get done for tomorrow's first ever electronic way of parents finding out who their teacher is. I have to make sure it's 100% correct by linking those students to their homerooms. Always a scary time of year with these lists no matter how it is done.

ANN: God bless your daughter. I have had friends and relatives in her situation and it is a tough thing to go through. Many blessings to her and her husband as they seek to start a family.

SB: Welcome back!!! I've missed you on here, though I was gratefully you came on when you did. Happy running !

Good discussion on the long runs (my absolute FAVORITE)... Like Jean, I've only gone as high as 17, but I haven't done a marathon yet. My current Jeff plan from a different Jeff book calls for 15 as the highest. I'm thinking I'll stick with that this year. But I do remember, once I got over 12 or 13, I started aching more as it was completely new mileage for me. I do the shorter intervals and slow it down, so I always bounced back amazingly fast. Doing 9-10 miles this weekend and really looking forward to it.

OK....Off to work I go.... Have a great day, all!

Lynn





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MIRAGE727's Photo MIRAGE727 SparkPoints: (546,687)
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8/12/14 10:42 A

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Great reading about all the commitment by everyone.
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Ann, sorry to hear about your daughter. Thoughts and prayers for your family.
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This evening will be my first swim training back since my last Tri and my procedure two weeks ago. Just going to keep it smooth and steady, always going forward.


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,434
8/12/14 10:34 A

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Ann, I'm so sorry to hear about your daughter. I'm glad she is coping. It's a tough challenge to have to deal with.

About long run intervals. Run / walk ratios are about more than enabling you to cover a distance comfortably. Especially in a long run, they are about minimizing the muscle damage inflicted in those long distances so that you can recover quickly and fully and so that subsequent workouts aren't compromised. The most likely explanation for your problems in Monday's run is that you weren't recovered from your long run, not that it was 77 degrees.

Why are you choosing to walk so little? It doesn't increase the adaptation rate. If anything, it delays it by increasing the likelihood you won't recover before the next long run as the runs get longer and longer. Keep in mind that it takes up to three weeks to recover from a marathon race. You don't want to run your training runs in a way that requires that sort of recovery time.

The harder the long run (either because of pace or amount of straight running), the shorter the safe maximum long training run. Most plans don't go higher than 20 miles for this reason. Jeff goes to 26 because he assumes you are walking enough to protect your legs. If you stick with 10/1, you probably shouldn't run farther than 20 in training.

Edited by: LIVE2RUN4LIFE at: 8/12/2014 (12:36)
Catherine

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

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
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CD6329775 Posts: 11,207
8/12/14 9:55 A

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Good morning....

DEE: I know for certain that Ann is faster than I am. Glad your "gut" is better.

ANN: I know John Stanton (a Canadian coach with the Running Room) uses a 10:1 interval a lot. Jeff, to my knowledge, doesn't use such a long running segment for longer runs. The longest run segment Jeff uses on his MM webpage is for an 8 minute mile and then he suggests run 4 min / walk 35 seconds. As far as not wanting to run again on long mileage runs, that was pretty normal for me when I started increasing mileage. I remember the first time I ran 13 miles (years ago), I didn't know how I managed to go back to running on the last mile or mile and a half. The more I ran 13 miles the less this occurred. 15 and 17 are even harder. 17 is the furthest I have run.

Hi MARSHA: WooHoo for ST!

*****

This morning, so far, I've
Walked about 3 miles
Biked about 5 miles
Paddled in the pool about 5 minutes (86 degrees).

Gotta get a few things accomplished this morning so that I can go see all my Pinochle pals this afternoon, eat snacks, and play a game or two.

Edited by: CD6329775 at: 8/12/2014 (09:56)
SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (401,118)
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8/12/14 8:59 A

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Good try, Dee. We have lots of lightning storms here, too, but rarely in the morning.

I'm going to the Y for arms and core strength training and some light cardio today.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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ANNWOGGER's Photo ANNWOGGER Posts: 260
8/12/14 8:58 A

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Hi All,

I guess I need to look up my pace. It has been awhile since I ran a magic mile. I was running what felt comfortable to me. I could speak in full sentences the whole way. However, my quads were very sore by the end and I was very tired at the end. I just assumed that was because it was the longest distance I had ever run. So Sat did 15 miles, then Sunday bike ride with friends to dinner very leisurely pace - 10 miles and then yesterday Monday 4 miles trying to go faster but only could get to 12:30 pace...but 77 degrees and very humid - 100% started raining at mile 2 done by mile 3 and rain felt great. Figured I was tired and it was hot/humid, Complete rest today.

I am sure my running intervals are way too long .... I basically run a mile and walk about .2 miles while I sip water and maybe eat something... so I am running for about 10-11 minutes walking 1 minute. Previously I had been doing about 2:30 to 30 intervals but towards later miles it was just too hard to start running again.

This weekend I want to try 16 miles so maybe I will try going back to the really short intervals and see how it goes.

And thanks for the good wishes for my daughter. She seems to be handling it very well and is optimistic about the future. Know she wants to have a baby and feels like she and her husband are ready and that the 2 miscarriages have made their marriage stronger and their faith and trust in God's plan better.... Good for them!

Ann

Upcoming Races:

Nov 8,2014 - 5K Westerville OH Rotary
Dec 6,2014 - 5K Jingle Bell Run - Columbus OH

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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/12/14 8:40 A

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Well, the rain gods decided I wouldn't run yesterday. I waited until it had cooled off a little and headed out at 6pm with Sophie. Before we'd covered a block, a thunder storm had settled in. We ran home and I waited.

An hour later it hadn't abated so I gave up. The storm raged on with lightning for a good three hours. This morning half the traffic lights were out!

Dee
Houston, TX

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





IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/11/14 3:16 P

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Oops, SB, you are right to ask Ann about her pace. I just assumed that she's much faster than I am and that 13 minutes is what was recommended. emoticon

Welcome back to the flatlands.

My gut is healing. Acupuncture helped, but I think eliminating grain and dairy is helping even more.

Dee
Houston, TX

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





CD6329775 Posts: 11,207
8/11/14 1:42 P

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emoticon to ME!!!! LOL!!!

VACATION: My body does not handle such high elevation (9,000 - 11,000 feet) anymore. It was very beautiful in the "high" mountains, but I am really glad to be home again - at sea level - with an internet that actually WORKS!!! The best part was spending a week with Rosalind (my newest granddaughter). Such a good baby!!!

RAN THIS MORNING:
When I finished it was 81 degrees and 86% humidity. It has been so long since I've actually had a regular "no hills" run. I was still hot, my HR was high, and I was slow. But, then, this is FL!!!! For today's run I started off with 35:45, but was faster than my pace range for today. Also, my body heated up after mile 3 and thus my HR too. Trying to hit both a pace range and a heart rate range in every run from now on.

*****

ACHIEVING PACES: Love this discussion......!!!! Such a variety.

MARSHA: Sounds like your training plan is working out well.

CATHERINE: I have moved toward doing something very similar. When I run I just run comfortable, and oddly enough, my run pace is usually just a little faster than my 5K race pace unless I am very tired. The difference (and maybe I should address this for me) is that I usually adjust both the run and walk segment of the interval when I want to change paces. Glad you are having a good trip to Oregon.

LYNN: Hurray for spending time with your GD and her cute parents. Good luck with your LAST year of school. I was emotionally invested in the kids and their successes or failures at the school I worked. I cried and cried the last few days I was there - but was VERY HAPPY to be done.

DEE: I am so glad to hear your body in healing!!! How is your digestion lately? Per Jeff... I have always liked 40-45 second walk breaks and have periodically tried 30 second walk breaks. I will have to practice some more with 30 second breaks to see how it might work for me. I can't try it once and then decide - it needs a longer commitment than that.

Hi FITGRANDMA120 and MAGNOLIA416!!

CINDY: Very fortunate that you can help your daughter get settled. And to visit and run a HM will be fun too!

WILEE323 Hurray for a pain free run!

ANNWOGGER: So sorry about your daughter's miscarriage. As far as running: Do you think you need to slow down that long run pace or is that what is recommended for you?

emoticon



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8/11/14 1:13 P

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ANN, Good going on the long run.
Stacey, glad you are back running. So sorry about your loss


I did my toughest run of the 6 week 5k Galloway training plan, 15 quarter mile intervals at 2 min each. 12 days till race.

Edited by: SLENDERELLA61 at: 8/11/2014 (13:29)

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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/11/14 1:10 P

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I'm so sorry, Ann! But good job on the long run. Excellent pace!

Dee
Houston, TX

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





ANNWOGGER's Photo ANNWOGGER Posts: 260
8/11/14 11:08 A

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Hi All:

Been busy with work and then had a really horrible week with my middle daughter. She had a miscarriage...second time now and of course was very devastated. Doctors don't seem to think there is a problem just nature's way of dealing with a problem pregnancy. She is almost 25 and is in good health but it is hard as a parent to watch your daughter go thru this.

I did complete my longest run ever on Saturday - 15 miles in route to a marathon in October. It is one thing to see it on your training schedule but to go out and "feel 15 miles" is totally different. Have even greater admiration for all of you who have completed a marathon. Mentally I was ...in between Yay for me - vs - How will I ever make it another 11 miles! Avg pace was 13 minutes. Temps were good...68 at start and maybe 78-80 at the end with slight humidity. Was never huffing and puffing, fueling was good...just was surprised at how sore my quads were and groin/hip area. And was glad that my shoulders and neck were relaxed and not sore...

Everyone have a good week.

Ann

Upcoming Races:

Nov 8,2014 - 5K Westerville OH Rotary
Dec 6,2014 - 5K Jingle Bell Run - Columbus OH

PRs:
Oct 19,2014 - 5:28:42 First Marathon - Columbus OH


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/11/14 10:41 A

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Stacie, they really do work. There is no way I could have come back from not running for four weeks and then doing 17 miles otherwise. I've become a believer.

I'm also resigned to running very slowly this training season. NYC will be a to-finish race for sure. Although I'm not buying my plane ticket until after the 20 mile run in two weeks.

I just agreed to another month of physical therapy. Not much progress in hip strength yet. But I did discover that my continuing patellar ligament pain is due to very tight quads. So I will be rolling those quads even more.

Dee
Houston, TX

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





WILEE323's Photo WILEE323 Posts: 703
8/11/14 8:49 A

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Good morning!

So excited to be back to running pain free! We did 4 miles yesterday. Had to laugh afterwards as BF and I discussed the run. I felt like he was speeding up towards the end, so I did too. He thought that I was the one speeding up! Once we start our actual training in September, we will stick to the prescribed pace for the whole run. I've been going back through the training info on Jeff's website. Long run pace will be 14 min miles. We've been using 45/45 for our intervals, but may need to adjust. Thinking 30/45 for that pace. We both resisted those shorter intervals for a long time - over 2 years, but are finding they really do work well for us.

Have a fantastic Monday all!

Stacie

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


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/10/14 1:41 P

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Started the day with aqua jogging, after 10 hours' sleep!

Have a great day. emoticon

Dee
Houston, TX

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





MAGNOLIA416's Photo MAGNOLIA416 Posts: 5,548
8/10/14 10:35 A

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Hope everyone is having a nice weekend!

If you don't like the road you're walking, start paving another one!

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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,434
8/9/14 1:50 P

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Hello, everyone. Last day in Oregon. We are just hanging out. May spend the afternoon in the park reading. We have another really early flight tomorrow -- 7:00 am.

My plan is to do the San Antonio half. It would be great to see everyone.
emoticon

Edited by: LIVE2RUN4LIFE at: 8/9/2014 (13:52)
Catherine

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

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/9/14 12:29 P

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After last year, I swore I would never run the San Antonio marathon again, but I might consider a half. Depends on what else I'm doing that month. Safe travels, Cindy.

Six muggy mile repeats today.



Dee
Houston, TX

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





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8/9/14 12:17 P

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A San Antonio half sounds wonderful, Cindy. Good you could help your daughter move.

Enjoyed my group run this morning. We averaged a 12:22 pace including a good walking warm up, so it suited me better. One of the faster runners has returned to the group, so I wasn't being told to slow down this week.

My niece and nephew are wanting to move up to my group now. It may happen. They are both improving a lot.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
8/9/14 12:12 P

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Hi everyone. In San Antonio helping my daughter move in. It's been stressful. They thought they'd have keys to place last sat, it ended up yesterday at noon. So yesterday afternoon was some frantic shopping. Now I'm at the airport. Think I'll be looking into the San Antonio half in dec

Last official fitness activity was Tuesday.

Cindy or Trill
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/8/14 11:14 A

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Marsha, my current group (and previous official Galloway group) left the speed work to me, and focused on long runs. Consequently I never learned how to do the speed work. That's in part why I'm doing eCoaching now.

Lynn, Jeff keeps reminding me that he doesn't think there's much benefit to walking beyond 30 seconds, hence I should focus on the ratio, not the length of the run. I too am happier with the shorter repeats, and according to him, it's less taxing on the body because the walks come more frequently.

It's a bit difficult because no one in my group runs those shorter repeats, but I'll make it work somehow. Although they will be unhappy with me if my timer goes off unexpectedly (for them). emoticon

Dee
Houston, TX

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8/8/14 8:34 A

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Good Morning JG Runners...

CATHERINE... I am finding the same here with having to cut my ratios down... Not just for the LSD runs, but even for other training runs as well as the races themselves. Such a thing is even encouraged in Jeff's book, "Running Until You're 100". For example...running 3:1, doesn't have t be 3 min run, 1 min walk. As we age, we may need the breaks more frequently. Still using the 3:1 ratio, one can run 1 min and walk 20 sec. I did this yesterday for a "Mixer" run, as I like to call it. I tested this out last year and it all comes out the same time wise. Whether you run 3 min and walk 1 min....or run 1 min and walk 20 sec....the time comes out the same! Or thereabouts. I can actually be faster with the shorter repeats b/c my body seems to do better with the more frequent, but shorter recovery. Everyone is different....so experimenting is crucial.

Today is my last day off for summer vacation. Monday starts what should be my last school year. I have mixed feelings about retirement which I'm sure is completely normal. I look forward to doing new things and spending more time on hobbies and volunteering...And hopefully, that will fill in for the many human interactions I have on a daily basis in my work life. Being a school secretary is a high profile job. I LOVE interacting with the parents, staff and kids. It's a sudden door slam to human interactions if I don't come up with ways to stay involved. On the flip side of that, I won't miss the stress of starting a new school year. It's about this time, like clockwork, I'm feeling overwhelmed and just want to cry sometimes wondering how it'll all get done. As I always say...Ready or not....Here comes the first day of school! The kids start Aug. 20th. Right around the corner!

Happy Friday!







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8/8/14 7:19 A

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Thanks, Catherine.Sounds like you are having a great trip. Enjoy! I've got a lot to learn about pacing. I do want to run with my Galloway group and despite the fact they offer 5 half marathon and 5 marathon training groups, I don't think my best pace and ratio are available. Very interesting about how you added walk as you got faster.

This week my training was 6 miles at 1:30 run/:45 walk, 12:45 pace with group. Monday was 13 quarter mile repeats at 2 minutes each, total recovery walk after each, for a total of 7 miles. Wednesday was 3.5 miles with 2 miles at 8:57 pace.

I am happy that my Galloway group just published a new training schedule that includes a 17 mile run before my Nov 8th HM. My longest run to date is 15, so I look forward to adding a few miles. Last year, though, they offered speed work (half mile repeats at HM pace) every other week, but this year they are encouraging us to do the speed work ourselves and just run long (with every other week longer) on Saturdays with the group. May work out OK for me, though, since I'm doing the 5K quarter-mile repeats at a faster pace. I have a 5K on July 23rd, the last of the 4-race series and my target 5K on Sept 6th. Then my focus will be the two HMs coming up in Nov and Dec.

Hope you are running happy!




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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,434
8/7/14 11:29 P

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Hello, everyone. We are having a great time in Oregon. Yesterday was a really long day, however. Our flight left at 6:00 am, so we set our alarm for 3:00. But I wrote up at 2:00. We had a very long layover in San Francisco and finally got here in the mid afternoon, local time. We had a group dinner then went to a show -- Richard III. We were finally back at the B&B at 11:00, which was 1:00 am Central time, so a 23 hour day. Slept well and and woke up after eight hours feeling great.

Today we drove to Crater Lake with several others, had a picnic and enjoyed the views. We are taking it easy this evening. The others have gone to another show.

Marsha, I'm not sure slowing the walk down is enough. I think what you really need to do is to change your run / walk ratio so that you walk more relative to your running and you can thus keep both your run and your walk pace to what feels comfortable.

My run / walk ratios have changed as I have gotten faster. Most people think that as you get faster, you should walk less, but the opposite can be true of the lsd pace. The first two years I trained, I used a 2/1 ratio (2:00/1:00 at first and then :40/:20) to achieve my recommended long run training pace. By year three, however, I was too fast when I used :40/:20 for a long run, so I switched to :30/:20. After another year I had to switch to :30/30 and now I mostly used :30/:40 to achieve the pace I used to get using :40/:20.

A good training plan has a variety of current types of runs at different target paces.The best way to train safely and effectively is to understand the objective of each workout and the average pace required to accomplish that objective. Then adjust your ratio as needed to achieve the target pace.

Catherine

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

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
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We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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FITGRANDMA145's Photo FITGRANDMA145 Posts: 4,934
8/7/14 1:19 P

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Spending the day with the hubby


The possibilities always outnumber the problems.
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Kristie - Georgia

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This morning I'm going dancing with my hubby. Will be fun and some activity. Hope to go to the gym for cross training this afternoon. Maybe spin, maybe swim,, maybe both. Hmmm.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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Thanks, Catherine. Maybe with my group I can drag out the walk a little in order to enjoy my efficient pace for the run segments.

Dee, so glad you are on the mend!
Lynn, Thanks for your input about pace, too.

Today I did my 2 mile "race rehearsal" at just under 9 minutes per mile. It was probably a little cooler and more downhill than my race will be, though, but I was glad I could accomplish the assignment.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,481
8/6/14 9:14 A

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My first short weekday run on Monday went fine - just an easy run, no hills or drills. I'll do the same on Thursday.

Dancing last night was a shorter evening than usual - we started late because yesterday was a fast day for those who are observant. I danced more than I have been, and I'm feeling OK. I'm still feeling a little DOMS from physical therapy Monday.

All in all, I think I am on the mend.

Dee
Houston, TX

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





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8/6/14 8:23 A

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CATHERINE/MARSHA.... Interesting conversation on pacing in the ratios. As I've been running, I've been thinking about this very thing. I've noticed during my runs, my pace is anywhere between the 9-10 pace and even below 9 on many occasions. I can maintain the pace towards the upper end of that range, but not so much lower, as impressive as it may seem before a walking break. Even during the long runs, as Catherine said, the run portion may be faster, but it's easier to control the ratio's overall pace with the walking break. As you recall, I was having trouble keeping the long run slower, but by making the walk portion longer (I used the 30 sec run/45 sec walk break), it helped slow me down. The run portion was nearer to the 10 pace run still).

Completely missed my run Tue and was unable to make it up. My granddaughter came for a visit with her cute parents and we were busy with a lot of fun and visiting. Now I'm at the point where time is running into the 2nd scheduled run of the week and I'm thinking...I will either run this evening, or the scheduled morning run. . . rather than reschedule the whole week. Done on a RARE occasion, I doubt it matters much. Sometimes, life just gets in the way.

Have a great day... Off to work! Sort of my first day back to regular hours, but technically, that is to start this Friday. I'm swapping Friday for today. Who wants to start back on a Friday???? Glad I have that flexibility.

Lynn





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8/5/14 4:53 P

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Marsha, I don't run slowly. My run segment pace stays the same (within a range, at least). I use the length / frequency of my walk break to control my average pace per mile. The average pace is what really counts when it comes to training effect, recovery, etc.

If you are trying to slow your run segment pace down below the pace that is efficient for you, I can understand that it would feel awkward.

I try to always run at a pace that feels comfortable with my method. It works for even my faster speeds. As Cindy mentioned in an earlier discussion, her run segment pace is around her 5K pace and that is true for me too if I am not too tired. During long runs, my run segment pace usually ranges between 8:30 and 9:30 per mile, depending on how tired I am or how long the run is. In marathons to finish, I may slow down a little more, but mostly by walking more or perhaps walking more slowly. I am a relatively slow walker during long runs. It really helps me recover.

I just looked at the Garmin data for my recent marathon. During mile 8, for example, my average pace for that mile was 12:17 but during the run segments my pace was 9:30. Even later in the race when it was hot and I was tired and I intentionally slowed down, my average pace, for example, in mile 22 was 14:14 but during the run segments I was running a 10:30 pace. So I had slowed down a little during the run, but most of the slow down came from walking more.

I should add that I do this totally by feel. I run at the pace that feels comfortable during the run segment for that point in the race or run. I don't try to control it with the watch except to adjust the walk if I am too fast or too slow (if the latter is relevant).

Edited by: LIVE2RUN4LIFE at: 8/5/2014 (16:57)
Catherine

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

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

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


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Catherine, I'm not really comfortable running slowly. Seems like I move too much upward, maybe bounce, too much or get my stride wrong. I'd rather walk than run slowly. On a treadmill 5.0-5.5 usually feels wrong, whereas 5.7-6.4 feels good and 6.5-7.0 feels fast, but do-able. 7.1-7.5 feels really challenging.

Maybe you have a hint on slow running to make it more comfortable for me. Thanks


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SB, Enjoy Rocky Mountain National Park. I worked in Loveland at Elkhorn Lodge near RMNP the summer of 1968. Great Memories! I'm sure you'll get right back into the swing of running when you get home. Bet you won't have missed much.

Monty, Good to read that you use ST, pilates, and yoga to help your running. I'm doing more strength training now than I have for a few years hoping it will help. We'll see.

Catherine, I appreciated that "prove it and lose it" posting. My first year running I tried to train at my race pace which was definitely a mistake. Tomorrow I'm to do a 2 mile "race rehearsal" per my Galloway training plan.

Today I did 60 minute walk and 30 minutes of elliptical, totaling 6 miles. Felt good. No soreness this time from my challenging interval workout yesterday. Good. I have a bit of soreness in my pecs from ST, but that's OK.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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8/5/14 10:14 A

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Good Morning...

Sorry I haven't been around. The timeshare's internet here is Winter Park is very bad. Yesterday I put my computer in a backpack and walked down the mountain to McDonald's in order to check some e-mail. Not far, but definitely a steep hill. This morning the WiFi seems to be working. Hopefully it will continue and not cut out before I finish this post.

JEWEL: sorry about the fall. Still an impressive finish. Hope you are recovering from the scrapes and bruises.

****

I feel like I'm taking 18 days off (the length of this vacation). But I am running - just not as far as usual. I am walking quite a bit.

Heading to Rocky Mountain National Park on Thursday. Will find somewhere to hike tomorrow. Supposed to rain and maybe thunder much of today - so not sure what our activity goal will be.

I will be flying home on Saturday. Will catch up again after that.

Have a great week!!!



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8/5/14 10:14 A

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Stacy, I'm on downtime this week for run, swim, & bike training just to let my body recover faster. I still do strength training, focusing on core and legs. That's where we get the power to run. Pilates and Yoga also keep me flexible and build strength as well. It's not much but I know the little I do is better than nothing. We all know that it's good to do a lil ST after we run for most effectiveness.
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Catherine, thanks for sharing those tips!.
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It's taken me time but I've learned how to taper in training for any distance race and how to work that long slow distance. I finally got it and it improved my speed. Imagine that!
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Marsha, love those quarter mile intervals.
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Stay strong, Y'all!
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8/4/14 3:01 P

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Good afternoon, everyone.

Way to go, Dee! Sounds like a great run.

Marsha, it's supposed to feel slow. Nothing wrong with that. Does it worry you to run slow?

I get the McMillan newsletter and the most recent one listed five training tips. Here was number 5:

Tip #5) Prove it and you'll lose it

In Tip #3, workouts and races are used as predictors for marathon day. Some runners, however, are so worried about their goal that they feel the need to "prove" that they are ready by doing incredibly hard and challenging runs in the last month before the race. Big mistake. Chasing confidence through workouts usually results in overtraining and an eventual reduction in performance - the exact opposite of what you were seeking. So, trust your training and trust me. On race day, all your training will come through. You don't need to prove it in training.
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Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
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8/4/14 2:05 P

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You all are awesome! Keep it up!

I got a 3.5 mile run in yesterday with no additional back pain. Going to run a couple more times this week and keep walking on off days. See how I do with that before incorporating ST to the mix. As I've read on this forum before, it's time to take the ego out of it and do what my body needs at this particular moment. See, you can teach an old dog new tricks!

Kept Miss Kora yesterday. She's growing like a weed and very mobile. Hard to believe she's already 10 months old. Have I mentioned that I adore being a grandma?

Have a fabulous day!

Stacie

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


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8/4/14 1:06 P

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Dee: Good going! Glad you got to enjoy the group runs. I need to accept slower long runs, too, so recovery will be fast. My MM recommended 13:27 pace; I'm in a group the Program Director said no faster than 12:45. Last week we did right at 12:45 counting warm up. It felt slow, though, and I sprinted the last quarter mile.

Monty: Love your powerful, positive words. Haven't you grown in so many ways as you've gotten fit?

Today I did 13 quarter mile intervals @ 7.5 mph or 8 minute per mile pace per Galloway 5K/10K training plan. Challenging, but I could do it.


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8/4/14 8:50 A

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In my former life, when faced with ANYTHING, I used to get angry, feel sorry for myself, then hit food and drink!
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Since I embraced a healthy lifestyle,I've come to accept any challenge, hold onto the positive waves and an opportunity to conquer!
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Every one of you has done the same thing, and I see you all come out rock steady on the journey! You win the little battles, become stronger, and wiser!
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I'm happy I'm surrounded and inspired by that good medicine! Thank you all!
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In the words of D and Gianna, "You'll be fine!"
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8/4/14 8:49 A

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DEE: Yeeeaaaahhhhhh !!!!! No doubt, that felt GREAT! I'm glad to see you are getting some running in. Getting back to it is like being reborn! And you are right about the long runs being enjoyable the slower you go. I absolutely LOVE long runs!!!! To me, they are like mini adventures. You also get to enjoy the scenery more.

MONTY: Feel better soon!

CATHERINE: Your Oregon trip sounds fun. That is one of the few states I have not been too. On the bucket list (to get all 50 states in).

What kind of strength training do you do? I've been in the process of designing my own and have set up a corner in my living room where I can easily roll out my mat with my Swiss ball and stretch bands and a couple of weights. There's a business in my town I would LOVE to go to. It is a national chain with high reviews (growing, but not a huge chain yet). It's called, "The Dailey Method". Combines a number of things, mostly using your own body weight. Kind of like Yogalates, with a twist. $100 a month for unlimited classes. I do better with a class and striking up some friendships for accountability, fun, and proper form from the instructors. Now...just to convince Hubby that spending a hundred bucks a month is worth it.

For anyone interested and to see if there is one by you (I have SEEN friends transformed by this method!), here is a link:

www.thedaileymethod.com

I figure if I can save $100 to get going, then $50 from each paycheck wouldn't seem so bad. We women know how to do it, right?
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8/4/14 7:59 A

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I joined the slowest group on Saturday, and ran the first ten miles with them using 40/50 intervals (that's what they like!). Then I continued on using the same intervals but with a slightly faster group. They were just doing 7 miles but by 5 they were tired. So I was happy to walk the last 2+ miles with them because my hips were sore by then. All in all a great run.

I will confess that Jeff is absolutely right in telling me I've been doing long runs too fast. When I slow down, I enjoy it and half the aches and pains don't appear.

In case anyone's curious, 15 minute miles and proud of it!

Edited by: IFDEEVARUNS2 at: 8/4/2014 (08:00)
Dee
Houston, TX

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





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8/3/14 11:01 P

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Good evening, everyone. I'm busy getting ready for our next trip, which is to the Oregon Shakespeare Festival. We leave on Wednesday with a small group. I'm taking a break from running until we return, but I have been doing ST regularly and a lot of walking. My Galloway group starts up right after we get back.

Jewel, I'm sorry to hear about your fall. I'm glad you didn't break anything!

Lynn, I really like progression runs. Speeding up in the last few miles of a long run is good brain training, even if you don't speed up a lot.

Monty, sorry to hear that you are under the weather. Take care of yourself!

Dee, how did your run go? I see that you posted 17.4 miles!
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Edited by: LIVE2RUN4LIFE at: 8/3/2014 (23:04)
Catherine

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

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

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


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8/3/14 10:02 P

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Lot's of activity this weekend! I'm living vicariously through all of you! Dang, I felt Jewels fall as I've kissed pavement twice!
I've been down since Wednesday and will continue through this week. I'll walk just to keep loose. But thanks to all for sharing!
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8/3/14 9:53 A

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I ran 5.5 miles with my Galloway group yesterday at 12:45 pace. It felt slow, but it was over 80 degrees even early, so probably was actually faster than recommended. Guess I need to work on slowing down the slow runs and speeding up the speed work.

Jewel, so sorry about your fall. I can see how that could happen very easily. I'm sure you looked like a warrior princess finishing that race!


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8/3/14 9:00 A

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SHARON: How fun that you can run (or somewhat run) with your hubby. Mine tried running, but he injured his knees in the process and actually had to have surgery!!!! That ended his short running career. He has a big build and the doc said, "Running is not your exercise". He bikes (not hard, but he'll do 10-12 miles several days a week) instead.

JEWEL: Oh my goodness!!!! I'm glad it wasn't any worse, but still....you are a warrior! Sorry to hear about your nasty fall. But congrats on the podium finish!

LONG SLOW DISTANCE RUN: I slowed it down yesterday and stayed well within my target on most of my 8 miles. But I purposefully made it a little more progressive in the final miles until my last mile was the fastest mile (still slow, but into a gray area of slow to HM pace). Not sure I can do this on the longer runs (but I may try), but if I start slow....real slow....for the first few miles, I may have energy in my legs. Doing this to train myself to a. pace myself at the beginning and conserve energy and b. be more comfortable increasing effort on the last half of a race. Again...still staying within to close to the recommended pace of a long run. Been doing this with the shorter runs occasionally (read about progressive runs in the current issue of "Runners World" magazine which recommended you do a progressive run once every three weeks for this reason....I've made it more JG friendly). Anyway....here were my stats via Garmin. The goal was to go out slower than recommended on miles one to three, but only mile one was that slow. My HM pace is currently 12, so 2-3 min slower is 14-15 "recommended". I did as CATHERINE and CINDY and many of you recommended and walked more. Did a 30 min run/45 min walk most intervals. Last two miles, I just sped up the run a little. Felt strong like I could do at least another mile or two...which is a great way to finish (wanting a little more!). LOVE it.

1 15:20.0
2 14:19.7
3 13:57.5
4 14:41.6
5 14:10.0
6 14:29.7
7 14:07.2
8 13:18.6

Next week, I start the 800s (I don't have a track I can use, so I do half miles which is just a tad more).

It definitely helps having this cooler summer! LOVE the weather we've been having.

Happy trails running friends...

Lynn

Edited by: TENISWHIZ at: 8/3/2014 (09:03)




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8/2/14 1:08 A

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Took a nasty fall during my night moves 5k. The course started street and moved to the sidewalk around the park. I was so focused on the girl I wanted to keep pace with ahead of me I missed the uneven sidewalk and face planted. The girls in my running group helped me to my feet, refused to let me run until they were sure I had all my teeth and they were intact and not loose and that the bleeding wasn't too bad. I finished at 31:07.6, bloody, battered, in need of some stitches in my mouth. I also won 3rd in my age. Sigh, I'm hurt and tired!

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8/1/14 9:16 P

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I got out for a run with my hubs when he returned from work. He was kind enough to run with me to my turn around point at 1.5 miles, then he kept going down the street to add some extra distance. The fun thing was when he turned around he eventually caught up to me and passed me on the other side of the street. That gave me a chance to cat call him from across the road. He looks good coming or going if I do say so myself. I am going to take a page out of Stacie/WILEE's book and do an hour long recovery walk tomorrow if my PF doesn't act up.

June - I'm sending props your way. I always imaging the change being like the anti-puberty, but honestly it sounds much more challenging.

Catherine - Congratulations on your marathon! That is really a fantastic accomplishment, especially in SF. I used to live there before I got married and just walking those hills was quite an a$$ tamer. I'm glad that you had some time in the wine country. Your post made me a little homesick.





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8/1/14 5:12 P

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SHARON: Just jump right back in. A week off isn't bad at all. Most would say...just make your first run an easy one and you are right back on track. Pick up where you left off. You didn't lose hardly anything IF anything... And in fact, may have done your body good to have the rest. :D

Loved reading about everyone's experiences on the run walk with onlookers as well. Most people I know wouldn't dream of doing Galloway. Likes it's for wimps or something. They never say it...but they have no interest so you have to wonder. I have no problem with people doing all runs. Been there myself. Had more injuries for sure. No doubt about it, Jeff's run walk run method cuts inures way, way down. I bet at least 95% down!

I rode my tri bike this afternoon after not having been on it in a month. Got five miles out and this big BANG sound, like a gun, occurs. Suddenly, it's difficult to ride my bike and is bumpy. I pull over....sure enough...I blew a tire. NO ONE I knew would be home and able to pick me up! I took a couple of bike tire changing clinics and was told both times...I have a hard rear wheel to change. It's not like other bikes, even tri bikes and you have to do this extra step due to the bike design. I couldn't remember what it was and didn't want to dismantle the bike only to have parts everywhere and no way for anyone to pick up the pieces, so ..... I walked....and walked.....and walked, IN CYCLING SHOES! I took them off for a little while and walked in my socks on the grass while pushing my bike on the pavement. But that was worse. Not even a full mile, and I put them back on. The bottoms of my feet feel raw, but they look ok....Now I have them sitting on an ice thingy. Feels great.

My walk home was shorter than the ride out, fortunately. I walked 3.46 miles after going 5.1 miles out. A total of 8. something or other. I'm tempted to count that as my 8 miler if my feet don't get better by the AM! They feel RAW....but they look OK. I thought for sure I'd find horrid blisters. So far....you can't see anything. But they are sore to walk on...superficially. Hoping they feel better by tonight or tomorrow at the latest. Even if they do, I'll have to play it by ear and at the first sense of discomfort, turn around. Cycling shoes are like cleats. They connect to your pedal so have a stub like feature and the shoe is very stiff. Not designed for walking at all! Bummer....I really love the long run and now it is jeopardized. :(

JUNE: And DEE... I had surgical menopause as well, about 10 years ago when I was 48. 58 now... and although that was nice skipping the intermittent periods, heavy flows, surprises, etc., it didn't make the hot flashes any easier! They were pretty bad for me and I came close to getting the HRT. My doc said anytime...just say the word. I'm so sensitive to medications, they often make me sicker than what's going on. I had a horrible time with the pill in my younger years and had to give that up after only 4 months! I was miserable. So I feared the HRT would be a problem and just grinned and beard it. But if you are miserable, and you have no medical reason not to, I'd go on something to get me through the rough journey. Took me about 3 - 4 years of miserable and finally feel like my old self again. My bones went from super strong to osteopenia (borderline osteoporosis, but still ...a low normal), so that isn't encouraging news either. We women! Hang in there and I hope the doc can give you some relief!


STACIE...Way to go finding alternative things to do while your back heals. May you have a quick recovery!

JEAN... Sounds like you are having a wonderful time. We haven't been on a trip in almost two years...unusual for us, but retirement is coming soon so we don't want to spend to much until we figure out just how much we CAN spend. :D

Thundering out....glad it waited until I walked home!

Lynn

Edited by: TENISWHIZ at: 8/1/2014 (17:25)




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8/1/14 3:40 P

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Hello all. I had guests in town last week and that threw a wrench in my schedule, and I have been remiss about getting back to business. That's all that I have for now.

Wishing you all well.

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8/1/14 10:46 A

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Cindy, big hugs to Sasha - 12 miles is great. Sophie would be dead. The poor thing hasn't run in a month because I haven't run in a month. I did walk her about a mile twice this week, and she was panting. Of course she needs a haircut and it was 100 degrees, but mostly it's lack of real exercise.

Well done, Floydstime!

Lynn, I hate when that happens. At least in a race when you play leap-frog with folks, they notice what's going on and sometimes ask. When we ran the Wineglass Marathon, Catherine, Cindy and I were asked what we were doing. When we explained we were told 'keep it up, it's obviously working'.

Jean, enjoy the mountains.

Stacie, hope the back is better. Enjoy the dancing.

June, you'll get through this! I missed it all (surgical menopause) although I'm having the hot flashes and night sweats now that I'm off HRT. Fun and games. Truth to tell, it doesn't bother me much any more. It comes with the territory. You are right to see a doc. No sense being miserable.

I'm not quite sure yet what my strategy will be tomorrow. I can either just walk, or run/walk with the slowest group. I did notice that my knees felt swollen today, and it was difficult to squat. Not sure what's up with that. Guess I'll wait until tomorrow to decide what to do.

Dee
Houston, TX

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






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