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JUNEPA's Photo JUNEPA Posts: 15,062
8/21/14 6:17 P

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Welcome Georgiegirl. I am from Canada too, the west coast close to Vancouver. I use miles because my goals and training plans come from Jeff, my friends are always asking,"so what is that in km?" I don't know my min/km pace but I know my min/miles pace. I should learn both, its good to be flexible. I used Running Room to get started, and later discovered Jeff Galloway think both programs are great motivationally, and have good training guidelines but prefer the shorter JG run-walk intervals now.

We are having great weather, I went for a run yesterday, and my third run of the week will be tomorrow. I went for a bike ride today. My friend gave me her road bike, I am enjoying being on the road with a road bike, my hybrid bike is great for fields and gravel and dikes and backroads, the road bike hums on the road. I went to lunch with my sister and rode to town and back, about 40 minutes with some uphill in, a 2-hour lunch break, and 30 minutes and some downhill home for a total of 16 miles. It is a beautiful sunny day, but the days are already feeling cooler, fall is around the corner.

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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GEORGIEGIRL65's Photo GEORGIEGIRL65 SparkPoints: (0)
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8/21/14 10:21 A

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Good morning everyone.
Ok so gearing up to do my 9 km run today - had to postpone from yesterday.
Ate some protein this morning and reading to leave shortly.
I use footpath app to plot out my route - does anyone else use this app?
I also use the Nike + running app. Again anyone use that app?
Looks like it might drizzle abit of rain but hey that is better than boiling heat :)
Safe running everyone :)

Life is good - Live yours today!


IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/21/14 9:00 A

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Ann, it will be cooler come marathon time, and adrenaline will play a big role. Your real challenge will be keeping it slow enough at the start. Stop worrying about time. Finishing a marathon is monumental, and that's your goal!

Heather, whenever I find myself complaining about training in the heat, I remind myself it's making me stronger. Somehow that gives me enough satisfaction to get me out the door the next time.

SB, emoticon
My to-do list is so long I won't look at it.

Dee
Houston, TX

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





MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/21/14 8:54 A

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Hi everyone and good morning,

I jogged 3 miles yesterday and did a MM. My MM was 13:21, which for me is really good. My MM's are improving every time I do them.

My goal is to do the HM in October in 3 hours. According to that MM, I should finish in 3 1/2. I don't know if I'll be able to do it in 3, but my training is going great and I'm doing a lot better than I thought I would. I will be happy just to get to do the race whether I'm under or over that time.

Have a great day everyone!!! By the way, I am rediscovering how much I REALLY DISLIKE exercising in hot weather!!! So looking forward to fall!!!!!!!!!!!!!!!!

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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CD6329775 Posts: 11,207
8/21/14 8:49 A

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Good Morning Runners.....

emoticon to the Daily Check In thread GEORGIEGIRL65 and the Galloway team!! What training plan are you following for your VERY FIRST race?

AFM....
Nice walk this morning. About 3 miles.
I do have a "to-do" list that I've been putting off, so maybe today is the day!!!



GEORGIEGIRL65's Photo GEORGIEGIRL65 SparkPoints: (0)
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8/20/14 2:25 P

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Hi Everyone - Being Canadian everything is metric and I use Nike + to check running pace and calories burned.
Tonight (weather permitting) I will be doing my 9km long run on my weekly half marathon training schedule.
I will be doing the Toronto Waterfront Run on October 19th. This is my very first run/race ever! Go big or go home right?! :)
I am presently at 8 minutes running 1 minute walking and feeling fantastic - oh and I have asthma - so just goes to show you that goals can be accomplished.
Looking forward to reading and sharing running experiences and tips for training.


Life is good - Live yours today!


CD6329775 Posts: 11,207
8/20/14 10:26 A

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DEE: I hear you...., I just avoid speed work as much as I can in the summer.

MARSHA: We keep our home at 80 also. Luckily we have a great air conditioner and the humidity inside is only 36% - even though it is 90% outside. It sure makes 80 degrees inside seem very comfortable.

Hi HEATHERM4444!

ANN: My MM is just a little slower than yours. Even though I have never participated in a marathon I have given it some thought. I know I would love to finish in under 6, but realistically, I may need longer than that. 6 hours is about 13:45 Average Pace. Just remember, if you feel good at the end, you can always speed up. If you are exhausted at the end, well, your pace will suffer. Good for you for having this goal. YOU CAN DO IT!!!

*****

Ran this morning....
Today’s Plan
105 minutes
Zone 1-2 [Based on Don Fink's zone formula]
Target AP: 14:00

Actual
7.56 miles
1:45:30
AP 13:57 *Close to target pace [Used 19:30 interval]
Ave HR 144 *Within zone 2

At end of run it was
77 degrees and
90% humidity




Edited by: CD6329775 at: 8/20/2014 (10:29)
ANNWOGGER's Photo ANNWOGGER Posts: 260
8/20/14 10:06 A

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Hi All!

I did my magic mile on Monday...not on a track but close enough...It was a reality/ego check! My MM was 10:10 with a race pace at 13:13 min and training pace of 15 and a suggested to finish time of 5hrs 40 min. Wow.. I had hope to be in at around 5:15 or at least 5:30...not going to happen. I did note that it predicted a 5K time of 33 and I did 32 but it was right on my HM time of 2hr39. So I guess my goal is to finish but in my head try to break 6 hrs. I guess I thought I was faster than that. I had to take a day just to wrap my head around being outside exercising for 6 hrs...it is too late to drop down to the HM.

In addition to work on the physical aspects of running, I think I need to concentrate on the mental/motivation aspects of all this...and think about running in the future...for fun, for weight loss, for health, for races, etc.

It is hot here this week too...90 degrees and humid! My extra bathroom has all my workout clothes hanging to dry before I put them in the laundry...lol

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: 11,467
8/20/14 9:08 A

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Marsha, I used to keep my house at 80, and my kids always complained. Now that I'm dealing with power surges (hot flashes) and night sweats, I've reduced it to 78 during the day when I get home, then 77 to sleep. But it's so hot outside, when I come in from work, it feels like the house is refrigerated. It's all about perception. emoticon

Heather, welcome back. Drop in more often! Good luck with your training. emoticon

Dee
Houston, TX

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





MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/20/14 9:01 A

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Good morning everyone,

I haven't stopped by in quite awhile, but I would like to say hello. I hope everyone is doing well. I joined a JG training group in my area, and I'm working on getting ready for a race in October.

I hope everyone has a great rest of the week.

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (378,436)
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8/20/14 6:58 A

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Dee, sounds like cutting back or out the speed training may be the way to go. It's hot here, too. We've got our house at 80 degrees, but just opening the door to let the dog out, I felt I got heat-blasted this morning.

Will run at the Y today most likely. Got to get 7 year old to school on time this morning, hopefully dressed, fed, and hair combed, maybe braided. Then 3 year old fed and dressed. She can go to the Y nursery. Time to get our routines adapted to the reality of school. I did like the more relaxed mornings of the summer, but will get adapted. Do want educated grandkids!!




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

www.sparkpeople.com/blog/blog.asp?po
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/19/14 11:43 A

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Back to attempting speed work yesterday, and it was bloody miserable. I'm thinking no speed for the rest of this recovery, however long it takes. Heat was only 88 but with 86% humidity, it apparently felt like 96. 96 and dry is OK, 88 with humidity was awful. My head was dripping after 30 minutes.

Mary, nothing wrong with slow miles. I cherish every one.

SB, sounds like you had a good day! emoticon

Dee
Houston, TX

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





CD6329775 Posts: 11,207
8/19/14 11:29 A

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Good Morning!!

JUNEPA: I agree that these run-walk intervals are so useful to restart running or ease back in after an injury. One can accumulate mileage without the risks.

MARY: 5500 elevation change. WOW! Don't be discouraged about your slowness - it looks like you are recovering. Sometimes slow miles are much better than NO miles.

MARSHA: Good luck Saturday. I don't know how you try to run fast in the humidity. But good for you!!!

ANN: What is your "to-finish" pace as compared to your LSR pace? On non long slow run days you could practice your "to-finish" pace for part of the run - just so you know how it feels. As for the MM.... the level you are capable of is too fast for a "to-finish" pace. Sometimes half way between the two (LSR pace and suggested race pace) is a good to-finish pace.

AFM....

Walked and biked today. Beautiful day.

Over indulged yesterday so am being a "good" girl today.










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8/19/14 11:16 A

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Shoes felt great on walk today. Think they'll be good to go on Saturday!


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

www.sparkpeople.com/blog/blog.asp?po
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_grandma


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8/18/14 8:08 P

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Great to read about your marathon training, Ann. Such a great group with good experience to share. I'm thinking about a marathon next season. We'll see.

Today I did my speed work outside, but only 3-4 quarter miles were called for this race week. My glute was fussing a bit. I have a foam roller and tennis balls, but in the past I believe I have been too aggressive and will try to do it gentler. My nephew mentioned that I seemed to be running on the outside of my feet and I noticed how worn my shoes, that I've been wearing since March, are. I went and bought new Brooks Adrenaline today. I think that will help. Will walk in them 2 days and run one and hope they are broken in enough.


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

www.sparkpeople.com/blog/blog.asp?po
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_grandma


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ANNWOGGER's Photo ANNWOGGER Posts: 260
8/18/14 3:11 P

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Thank you. That makes so much more sense now. I have 9 weeks to go before the marathon. I think I will try a magic mile this week and then maybe in 5 weeks to see if I have improved. In the meantime I am still working my way up to 24-26 LSD miles. I do feel like I am recovering nicely...now that I have taken more walk breaks and slowed the pace... I am not doing any speed work during the week and really not much CT...maybe the next go around; I just want my body to get used to the longer workouts....

Everyone have a nice day. It is finally feeling like summer in central OH - hot and humid.... The last couple weeks have been so great - fall like with cool temps.

Ann

(Thanks again!)



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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/18/14 11:51 A

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Ann, Dee's comment below is why I asked about the Magic Mile. Your best strategy is to have a realistic target that you consciously use to pace those early miles. With the taper, you will feel great and you can't trust "feel" to pace yourself realistically in your first marathon.

So do a Magic Mile and then make your race target be somewhere between training pace and one minute per mile faster than training pace (i.e. half way between race pace and training pace). If you find yourself running faster than that in the early miles, slow down!

Edited by: LIVE2RUN4LIFE at: 8/18/2014 (11:52)
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.
-- Joan Baez

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


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JUNEPA's Photo JUNEPA Posts: 15,062
8/18/14 11:50 A

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Ann, I have found that the magic miles indicate what I am capable of, both as the level of my fitness (body strength, endurance, speed) and the as a result of my steady Galloway running program (that builds body strength, endurance, stronger joints, tendons, core, supporting muscles, more blood vessels and improved circulation ). The magic mile times are used to determine training pace (as Catherine explains above) and for race outcome predictions, according to Jeff's formulas. And the race adrenaline boosts my performance too, as Dee says. My first half-marathon, I had never run that distance at the pace the magic mile predicted I could, but at the race, it was entirely in my comfort zone and my body was strong and injury free. For me it was magical how it all fit together.

Also I hear, (I haven't done a marathon yet) and think it is good advice just to finish the first marathon, not to worry about time, and you will have a better idea of what your body can do and how to set a time goal for the next one.

Edited by: JUNEPA at: 8/18/2014 (13:35)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/18/14 10:42 A

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Marsha, I've been foam-rolling my glutes. It helps! But yes, a tennis ball might be better. I'll try that later tonight, as PT has been kicking my butt.

I've also been foam rolling my quads as well as my IT bands. As I knew we would, my foam roller and I have become fast 'friends'.

Ann, I asked the same questions the first two years I ran. But I discovered very quickly that the race situation adrenaline takes care of things, even if you aren't doing speed work during the week. In fact, it's an effort to slow it down at the start.

Edited by: IFDEEVARUNS2 at: 8/18/2014 (10:44)
Dee
Houston, TX

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





LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/18/14 10:35 A

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Ann, have you done a Magic Mile recently? That's the best way to get a read on what paces your current fitness level supports.

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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ANNWOGGER's Photo ANNWOGGER Posts: 260
8/18/14 10:13 A

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Good Morning!

I ran 13.2 on Friday at a relatively easy pace. My first 3 miles were slow and comfortable but lost ground miles 7, 8 & 9 but was able to finish stong with easy slow miles at the end. I think the middle miles were more mental issues then fatique. (I only use the watch to tell me miles and then when I am done, I check out the pace on-line.)

Question though is if you are consistently training at easy, slow paces and intervals what do you do on race day? I know this is my first marathon so "to finish" is my goal so do I keep doing what I have been doing on race day. I am afraid that if I try to pick it up during the actual race (assuming race conditions are ideal) that I won't be able to finish because I have never practiced the quicker pace. Does this question make sense?

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/18/14 9:49 A

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Marsha, I would foam roll. Actually a tennis ball would probably work best. The source of the problem very well could be tight hips. Don't be too aggressive and do it in short sessions, multiple times a day. Have you ever tried Pigeon Pose or Clamshells? Have you ever gotten a diagnosis of the problem?

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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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (378,436)
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8/18/14 9:34 A

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June, Sounds like you really know how to train. Good for you!!

Dee, hope you get all your energy back soon.

I have my last 5K of the 4 race Watermelon series this Saturday with me in second place in my age group. I'm 3.5 minutes behind first place and 6.5 minutes ahead of third place in the 4-race series. We'll get our event tee shirts and all awards on Saturday. My left glute is bothering me again, but don't think it is really slowing me down. I just did quarter mile repeats. Last week I did 15 of them (14 on treadmill) but today's plan only called for 4. I did them all outside. Best one was in 1:56; last one was slightly uphill and 2:07. I went a total of 4 miles, but much of it was walking. I wish I knew whether I should be foam rolling my glute or not. I'm concerned I may aggravate it.

Wishing you all a great day!!




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

www.sparkpeople.com/blog/blog.asp?po
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/18/14 9:23 A

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Dee, I signed up for the Half.

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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SUNNYSIDEUPMARY's Photo SUNNYSIDEUPMARY Posts: 2,742
8/18/14 9:15 A

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Hello, Team! Gosh have I missed you and running!

I stopped my running training on April Fools Day - not so haha. The patellofemoral pain has not completely gone away and I've been feeling very discouraged. I feel like I've lost a whole season and alot of stress relief. Intense exercise helps my depression. I'd been doing lots better working with a PT and doing home exercises. Got released from the in-clinic PT, worked with him on a slow plan to get back to completing even one 5K this year. I feel like I could write and write about the many factors for the initial the knee pain and the two big setbacks. The most recent incident I went hiking for 13 miles in the hilly area around Devils Lake, WI. I think the bike ride back is what did me in - hiking hills is much easier than biking those same hills (elevation changes 5500').

Current status - Knee stiffness and achiness when I get up from sitting. I feel good while running. Intervals of 35s running then 60s walking to cover 3.1 miles, with a 10 minute warmup/cool down. (Background: before injury I was doing 3 minutes:1 minute to cover 14 miles). I have done NO RACES this year. I am supposed to do a sentimental favorite 5K on Saturday - I am sure I can complete it, but it won't be the triumphant return I'd imagined, the victory for giving up those 4 half marathons.

Needless to say I am discouraged. I need to MOVE - for my health and sanity.

Sooo, I'd love to read about how anyone else dealt with the long road to recovery and/or chronic pain.

********************
After reading below about y'alls participation in running groups, I may actually go to my first fun run of the year on Wednesday - even if I am slow than usual and even further at the back, maybe being there will be somehow encouraging.

Edited by: SUNNYSIDEUPMARY at: 8/18/2014 (09:31)
Mary D.

Wisconsin (Between Milwaukee and Madison) - Central Time


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/18/14 9:05 A

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Catherine, did you sign up for the whole or the half?

Saturday's run was short but hard. My elimination diet is definitely sapping the energy, but good for the gastric issues. Good thing I'm supposed to take it slowly anyway.

Dee
Houston, TX

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





JUNEPA's Photo JUNEPA Posts: 15,062
8/17/14 3:31 P

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Hello team

Lots of good info and discussion here as usual. I took a few weeks off running because of the crazy peri -menopause heavy flow and low blood iron and hemoglobin and started running again today. The doctor has given me iron supplements and a progesterone program and I am going to check in every month to see how things are recovering. I just think Jeff is a genius, his method works so well. The training, not at race pace, but with magic mile recommendations, have worked magically for me. I thought while training, I am running too slow, come race day, the form was there with none of the fatigue or injuries faster training would have involved, I have rarely finished lower than 5th in my age group. Plus now starting again, it is so easy to start with intervals and still get some running in. I did a 20min walk warm-up, one mile of 30:30 intervals at 14:30, another 2 miles of 20 seconds run, 60 seconds walk at 17:00 and finished with a 20 min walk at 20:00. Because I am doing other cardio, biking and hiking about 3 times a week for 1hour(medium bikes)-4hour (easy hikes), today was so easy, yet a good workout. I got in my high-impact running intervals to ease back into running regularly again. I am sure I would not be either a runner (a biker, rower, swimmer or hiker for sure but not a runner) or be at the fitness level I am at today without the Galloway system of training.

Edited by: JUNEPA at: 8/17/2014 (15:35)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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CD6329775 Posts: 11,207
8/17/14 7:06 A

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Good morning!

Sorry that link did not work. It works when I click on it. Weird sometimes.....

CATHERINE.... WooHoo for signing up and the discount. Can't beat that!! Hope there are a decent # on Sunday.

Hi MARSHA....

****

Rest day for me today. I sure do look forward to Sunday's now that I do some kind of high or low intensity cardio 6 days each week.

The obsession with running is really an obsession with the potential for more and more life. George Sheehan





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8/16/14 5:43 P

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How neat, Catherine, to get to sign up on the spot. Have you done a R&R before? Sounds like fun.

Hope you find just the right group of people to run with. I do really enjoy having a group. And it makes me appreciate my solo runs, too, when I get to run at the precise pace I want to run.


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

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/16/14 2:24 P

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I couldn't get the link to load, either. I want to Jeff's site and did a search there. It looks like the "add a link" function may not be working properly.

(Added later. The problem with opening links seems specific to my Kindle. It works on my phone. SP is not very good at testing code drops on all their platforms.)

It does sound to me like this is targeting beginning runners who aren't yet in shape to maintain a fast pace for a mile. This just requires them to maintain it for a half mile. Then multiplies by two and adds the three to four minutes.

This morning was the kickoff of the Austin Galloway group. There was a very large crowd since it included people training for Fall half marathons as well as for the Austin Marathon in February. We will train together until December, although the half runners have the option of running either Saturday or Sunday while the marathon runners only train on Sunday. So we'll see how many of this group show up next Sunday.

A person from the San Antonio R&R races was there offering "paper" signups at $20 off plus no online handling fee. What a deal, so I signed up.

Edited by: LIVE2RUN4LIFE at: 8/16/2014 (15:07)
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

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Ran 7.71 miles with Galloway group today, a hilly run at 1:30 run- :45 walk. My niece moved up to our group and did very well. I'm a little concerned about my nephew; hope he doesn't get discouraged.

SB, I will come back to check the 800 meter vs. miracle mile data. Couldn't get it to load a minute ago, so will try later.




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We were talking about the evolution of Jeff's training and practices. Well,
I was just on Jeff's website looking around - for possible training groups in my area.

Anyway, I noticed this..... High Energy Half..... and clicked on it.
It is a way to determine your long run pace based on 800 meters rather than 1 mile.

Here is a link:
www.jeffgalloway.com/training/highen
er
gyhalf/


Just from first glance - it appears to be for beginning runners. As many walk breaks as needed and little huffing and puffing. It will be good to remember this suggestion when new runners join the team. Or even as a self-check for us who have been around for awhile.



CD6329775 Posts: 11,207
8/16/14 7:13 A

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emoticon

WALK BREAKS: My thoughts. Everyone is different. Some people (stronger experienced runners) can use a variety of walk breaks - short up to a minute). Others, who may not be as strong or experienced may have a greater benefit from a longer walk interval for a better consistent recovery throughout a long run or race. 30 second recommendation for Dee may not be for everyone. In Jeff's books, he does say a walk break longer than 1 minute is not needed.

CINDY: I agree with Dee, what you said definitely makes sense. Jeff's coaching and recommendations has evolved.

MARSHA: The Rattlesnake Run is in San Antonio, FL. Here is a link:
www.rattlesnakerun.com/

*****

Very thundery and rainy day yesterday, so I ended up on the treadmill at the clubhouse rather than running between lightning strikes.

Today, walking and biking are planned. Both at a comfortable pace.

Have an emoticon day team!!!

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8/15/14 5:29 P

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My intervals are all under 30 second walks except for long runs if I go to fast with the 30 second walk, which Catherine was suggesting and made total sense. Pacing is sometimes a struggle for me and I use a Garmin. Not sure why it's hard to pace....

DEE...What a shame that group was so rigid and cold. Certainly not typical of the running community. I'm still wondering what it takes to be one of those JG run group leaders/organizers. If I want one out here, the only way to get it seems to be if I start one. And I'm not sure how many around here are using JG. I would think in this big suburb, there'd be plenty. I've yet to see one runner do what I do. And life is contemporary here. What gives?

Tomorrow I have a 9 - 10 mile run scheduled. I accidentally jumped a mile last long run, so I can either repeat the 9, or just do 10...or do 9.5.... Since I love to do it, I'm thinking 10. A beautiful morning is on tap, so why waste the day! :D

Have a wonderful weekend...

Lynn

Edited by: TENISWHIZ at: 8/15/2014 (17:32)




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Makes complete sense, Cindy.

Dee
Houston, TX

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8/15/14 9:01 A

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I think Galloway's method keeps evolving as he ecoaches more clients. When I did the Galloway retreat in 2011 he was presenting the 30/30 ratio as something new he had discovered from one of his ecoach clients. At that time he did not believe in walking more than 1 min because he believed most of your recovery had occurred within the first minute.

While Jeff Galloway refines his approach his books become somewhat dated. For instance the Book of Running does not include the magic mile and that is really important to his method. It allows you to pick the right training paces and observe your progress.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
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March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
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Not sure I'd run a race with the word rattlesnake in it..... emoticon

Dee
Houston, TX

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No, SB, I've never heard of the Rattlesnake. Is it a HM in Florida??

Hilly 7.5 mile Galloway run scheduled for tomorrow. Have both grandkids today, (lastweek day before school) but hope to get in some ST and cardio today. We'll see.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/14/14 10:00 P

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Lynn, they broke off as a group from the official Galloway organization a few years ago because it was incredibly rigid and uncaring. While the people who left wanted to do different intervals, and they do their own thing, yet no one wants to do 30/30s. I joined them a year later because I found those managing the Houston Galloway group to be very self-absorbed and rigid.

We still use his method and follow his training plans.

I know he advocates all kinds of intervals, but in an email he told me he found little benefit in a walk longer than 30 seconds. Perhaps he meant for himself or for me. It was when I told him I joined the 40/50 group. It's probably individual advice.



Edited by: IFDEEVARUNS2 at: 8/14/2014 (22:00)
Dee
Houston, TX

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Good Evening, all...

Vegging out after a loooong day at work. Today was the day parents could check the student data base system to see who their teacher will be. Of course, we had a few not happy and demanded a change, which is never granted (give one person a change, they all want a change). I guess I was a mean mom...I never entertained my boy's dislike for a teacher. I'd respond that they wouldn't always like their boss either, so deal with it. Never occurred to me to request a change!

Dee... Your running group is a JG group? And it's still hard to find an interval that works with the group? I'm just curious b/c I keep hoping a group forms here. I think I'm the only one in this big town of 150,000 who does a run walk run interval. Frustrating. Interesting about your JG e coaching. I dream to do that one day! Also, you mentioned earlier that Jeff says their is no advantage to a walk longer than 30 seconds. This is not the case in his books. So that is interesting. In the books, he talks about one min walking breaks for a lot of levels. On page 31, for example, of the Half Marathon, You Can Do It, book, he talks about 1 min intervals for the walk on 9:30 pace or slower. Maybe he's referring to you pace if it is faster than that. However for the long run, the pace would fit for a minute rest...or....in the case of over 50 folk, a shorter rest but a shorter run as well.... Glad to hear you are feeling less and less pain! yeah!

Jealous still...of all of you able to run with a JG group! Nothing like that here..only in the big city of Chicago 35 miles away. :(

Catherine: I did 30/30 on long runs last year. Worked well... Go back and forth with it this year as I try to slow that long one down. As far as 5Ks after a marathon, I can imagine that is true. I did my first half marathon in 2010 and one week later, did a sprint triathlon. I shared the recovery week with the taper week and it worked out beautifully. So much so, I won 2nd place in my age group of 15 people. It seemed so easy after the half marathon.

Did all three miles today at half marathon pace. Was too stressed to do anything else! Even at that pace, today it seemed like a lot of effort to run it. Some days are like that...

Lynn









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Good Morning!

DEE: One legged squats. Yikes! You are an experienced marathoner, so I know you (and Jeff) will find the right pace for you for this next marathon.

MARSHA: I am thinking about running the RATTLESNAKE run in October. Have you ever heard of that or run it?

CATHERINE: It has been awhile since you ran with the Austin group hasn't it? Enjoy!!!

ANN: Hi - great run!

****

This morning went for a 60 minute sweaty walk.

On the agenda for today.... cleaning the house. Boo!



IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/14/14 8:56 A

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Catherine and Marsha, our Houston Galloway group is also more rigid, which is why I've joined an offshoot group. Our only rule is not to leave anyone behind who is struggling. This group goes out of their way to accommodate those of us training for a special race, whatever it is.

I finally went back to my 'hills' yesterday, but didn't do the drill part. Just ran the hills at a slow pace. Since it was 96 degrees, that pace was very slow, but I managed negative splits. emoticon

Well done, Ann. The first day I got back to 'running' with my group I actually walked. But as I got more comfortable, I found myself shuffling, and like you almost felt like I would pitch forward. But it made forward progress much easier.

Edited by: IFDEEVARUNS2 at: 8/14/2014 (08:58)
Dee
Houston, TX

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8/14/14 8:54 A

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Good Morning!

Last night a beautiful 6 mile run on a flat, shaded trail partly by a resovoir. Felt very strong the entire run and practiced changing it up during the run portions by doing some glides and shuffles. I really like the feel of gliding but the shuffling felt like I was going to fall over...lol.
I reminded myself that running is fun and concentrated on the beautiful scenery and a nice comfortable pace. And in the end my pace was decent for me about 11:19 per mile.

Lynn, all the kiddos around here went back to school on Wed, 8/13. I always love this time of year but it does seem incredibly early! My teacher friends tell me they start early in order to have more time to prepare for the proficiency tests....

Happy running all!

Ann

Upcoming Races:

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

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Thanks, Catherine. May just do that! It is fun to run the local races, almost all 5Ks.


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,289
8/13/14 5:56 P

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Marsha, our posts overlapped. So I wanted to add that marathon training can be an excellent foundation for 5Ks. My fastest 5K is still the one I ran just a few weeks after completing a marathon. Talk about an aerobic base for a short run!
emoticon

Edited by: LIVE2RUN4LIFE at: 8/13/2014 (17:57)
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.
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8/13/14 4:57 P

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Hello, everyone. We got back to Austin on Sunday evening and I have been getting caught up with life here.

The Austin Galloway group training for the Austin Marathon kicks off this Saturday and I have decided to sign up. I will probably run with them only on long run weeks (i.e. not the recovery weeks), but we'll see. I'm going to have to do some custom designing around their schedule for my time goal training.

I'm going to take a different approach to intervals and group running then Dee or Marsha in that I am going to use my own intervals, even if no one else does (and it is unlikely that anyone will.) Fortunately I am not a big talker when I run and it isn't important for me to run lock step with the others. I will pick the group whose average pace most matches mine and run my own intervals in their vicinity. Sort of like in a race.

I'm planning on using :30/:30, so I'm expecting the 2/1 group to be the most compatible. Obviously the Austin program is more laid back than Marsha's. No one is assigned to a group and the only rule is to not leave anyone behind who is struggling.

Edited by: LIVE2RUN4LIFE at: 8/13/2014 (16:59)
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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8/13/14 4:39 P

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Thanks, Dee, for the explanation. Sounds like a great program. I feel like my Galloway group is definitely work the money. However, my group only prepares us for the half marathon (or marathon for those who choose it) but I have to work my 5K speed work into the plan myself.

Maybe next year I'll tackle a full marathon and give up the 5Ks. We'll see. Or actually I could still do both.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/13/14 4:04 P

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Marsha, during eCoaching I'm to report after each long run, and include details about distance, intervals, pace, temperature, and comment on any aches or pains.

When I was not running (four weeks) he advised to do aquajogging. When I was ready to return, he advised me to walk that 17 mile group run. I didn't but drastically altered my intervals and speed during the run segments.

After that run, he modified my training schedule again leading up to NYC on Nov 2. Based on last week's 6 X 1 mile repeats, and the fact that I was nowhere close to marathon pace let alone 30 seconds faster, I'm not to do any speedwork in the form of mile repeats. We're working on endurance only. I'm also not 100% pain-free, but it's vastly improved.

After this last decision, I feel I can proceed safely. Any type of time goal would derail me, I'm sure.

Dee
Houston, TX

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





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Hey, runners! Good day.

Dee, how does that eCoaching work? Do you e-mail info about your injury and treatment so the training plan can be adjusted? Does the resulting plan seem to fit your needs?

My Galloway group just adjusted the training schedule and I'm delighted that we are now scheduled to run a 17 miler in October. My longest to date is 15. But to get to that 17 mile run, most of our group is going to have to stay healthy. Last year I was scheduled to run 17, but I got moved to an injury group after a fall and only got to do 15. I have not experienced aches and pains with longer runs. I did have a black toe nail after my first 10K in 2011, but no problems with nails now. I had a glute injury in April 2013 when I had a coach and was doing what had to be too many hills too soon. That is a mild lingering situation, perhaps my weak link. When it acts up, I back off speed and hills. Right now I have a sore toe due to a corn, but I can still run. I have been doctoring it, but if it gets any worse I will go to an actual doctor. I'm still on coal tar prescription for the psoriasis on my feet. Currently have one split that requires Neosporin and bandage. Luckily, the endorphins kick in and I don't feel it after the first little bit.

Ran outdoors today, warm and humid, but beautiful. I found a route that early is about 75% shaded. I needed a fun, easy run, after quite a bit of speed work in the past couple weeks. My miles were from 11 to 13 minutes, it was pretty and enjoyable. Our group run Saturday will be 7.5 miles this week.

Incidentally, I had worked this week to cut back on the walk interval between my speed intervals, and did 14 quarter mile intervals with .1-.15 mile walk in between. My Galloway Program Director had told me to aim for 200 meters (.125 mile) walk in between the 400 meter (about .25 mile) intervals. In Jeff's book Running Until You Are 100 I found where he wrote that 65+ year olds should walk 350 meters between 400 meter intervals. So, Catherine, you are more correct than my Program Director!

As far as Catherine's other recommendation about speed work outside rather than on the TM, don't think it will matter for next race. It is August 23rd and the final race of the 4-race series. I'm in second place, 3.5 minutes behind first place and 6.5 minutes ahead of 3rd. So whether I achieve a PR (unlikely in this heat) or run my slowest 5K of the year, I expect to take 2nd place. Ideally, I would like to finish the fourth race at least a second faster than the 3rd, so I will have improved each race. We'll see.

Then on Sept 6th I'm running the Faster with FitNiche 5K. Most of my Galloway group is going to run that one because the proceeds will help a toddler with major medical problems and the child's mother runs with us. I'll get some outdoor speed work before that one. That race is in a shopping village with no shade. It starts at 7:30am, so it will be hot. I hope to do pretty well anyway. Thanks, everyone, for your help and support.


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,467
8/13/14 10:56 A

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Lynn, with every training cycle, as I do what amounts to 'new' mileage, I too experience some aches. Jeff keeps telling me to slow down and use shorter intervals. Almost like a broken record. LOL And like a broken record I remind him if I'm going to be running in the wee hours of the morning, I have to run with a group, and that means finding the most compatible set of intervals, which is never what he wants me running. I still think some achiness with new mileage is par for the course.

Regarding eCoaching, the value of this became clear with my injury. I suspect if everything had gone by the book, my coaching would have been by the book. But having run into some roadblocks, I'm reaping the benefit of the fee I paid JG. So far, money well spent.

Physical therapy continues to kick my butt, this time literally. Too many one legged squats resulted in my left cheek feeling like I'd been kicked by a mule. For the first time in my life I was grateful for that foam roller. (there should be an emoticon - why did I think there was?)

Edited by: IFDEEVARUNS2 at: 8/13/2014 (10:56)
Dee
Houston, TX

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






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