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6/30/13 8:29 A

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Great run despite the weird temperature.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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6/29/13 8:24 P

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I hate those after the fact realization of the solution to a problem. Good run.

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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6/29/13 6:33 P

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SATURDAY
Distance: 3 miles (3.5 total)
Intervals: :30/:20
Location: Gym Track
Enjoyment Level: 2+ (out of 3)

Mile Splits: 10:05 / 9:44 / 9:43

Notes: The air conditioners at the gym weren't functioning in a very balanced way. One side of the track was quite warm, especially one corner; the other side was cool. So it was a kind of weird ying / yang experience running around the loop. I should have just turned off the gymboss and taken my walk breaks in the warm corner, but I didn't think of that until after the fact. I did cut back the run/walk ratio.

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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6/29/13 9:50 A

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If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/29/13 6:07 A

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Sleep and a rest day is great. Good job. See another 3!

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/29/13 5:34 A

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

"I am still learning." Michelangelo

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




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6/28/13 11:27 P

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FRIDAY
Distance: 3 miles (3.8 total)
Intervals: :40/:20
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:42 / 9:33 / 9:24

Notes: I used :40/:20 today and 1:00/:20 on Wednesday, yet the first two mile splits are virtually identical (9:43 / 9:33 on Wednesday). See what a rest day (and sleep) does for you.

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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6/27/13 12:22 P

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Yay for heel feeling better!! Boo for not enough sleep......kittens?

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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6/27/13 7:28 A

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

"I am still learning." Michelangelo

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




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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
6/26/13 10:20 P

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Glad the heel is okay.

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,817)
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6/26/13 6:15 P

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WEDNESDAY
Distance: 2 miles (2.5 total)
Intervals: 1:00/:20
Location: Gym Track
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:43 / 9:33

Notes: My heel felt fine today, but I was tired from a night's sleep about three hours shorter than usual. So I kept it short and easy.

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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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/26/13 9:47 A

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Hoping your heel heals quickly.....

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

"I am still learning." Michelangelo

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




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6/26/13 8:56 A

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If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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6/25/13 10:22 P

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Hopefully the heel will turn out to be unimportant.

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,817)
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6/25/13 8:32 P

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TUESDAY
Distance: 4 miles (5 total)
Intervals: 1:30/:20 (miles 1-2)
1:00/:20 (miles 3-4)
Location: Gym Track
Enjoyment Level: 2 (out of 3)

Mile Splits: 9:32 / 9:18 / 9:40 / 9:26

Notes: This morning in my strength training session, I came down a little too hard on my right heel during step jumps (I was getting tired and didn't control my weight properly as I stepped down). I didn't think too much of it. It didn't hurt, just felt a little strained. I wish now that I had iced it as soon as I got home. But I didn't.

It was several hours before I went back to run and by then my heel (the Achilles attachment) had tightened up. It didn't really hurt, but it was irritated. In a strange way, it felt like my shoe was rubbing the back of my heel. I don't think it really was; just as sign that the tissue was sensitive.

I debated whether or not to scratch the run. But decided to defer the decision until after I was warmed up. At that point, most of the tightness and irritation had dissipated, although I was "aware" of the problem area. It didn't feel as if running was making it worse, so I decided to do my 4 miles, but slow it down a bit from the pace I ran yesterday.

I iced the heel when I got home. It's not bothering me when I walk. If it is still tight tomorrow, however, I will probably take a rest day. I already have a massage scheduled for Thursday.

Edited by: LIVE2RUN4LIFE at: 6/25/2013 (20:34)
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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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
6/25/13 2:49 P

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Great run!


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

"I am still learning." Michelangelo

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




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6/25/13 10:28 A

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I agree with Cindy :-)

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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6/25/13 8:40 A

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great job catherine, love seeing those 3 for enjoyment

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


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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STRIVER57's Photo STRIVER57 SparkPoints: (62,442)
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6/25/13 12:17 A

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it is totally astonishing to me that you can run at that pace and those intervals and keep your heart rate that low. i'll never be close to that fast, but maybe a few more years and i can do the intervals! and what a great goal race!

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,817)
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6/24/13 8:32 P

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MONDAY
Long Run
Distance: 8 miles (9 total)
Ave HR: 128 (70%)
Intervals: 1:20/:20 (miles 1-6)
1:00/:20 (miles 7-8)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:14 / 9:12 / 9:09 / 9:16 / 9:18 / 9:19 / 9:13 / 9:14

Notes: I didn't use a heart rate alarm today. I wanted to see what my heart rate would do if I just focused on maintaining a comfortable pace. Not surprisingly, without the alarm, my max heart rate did go up some. After the first few miles, it tended to be between 74% and 76% of max at the end of the run segments. Since that is right in the middle of the aerobic zone, it feels comfortable to me.

Towards the end of mile 6, my max heart rate was starting to push up to 78%, so I dropped the interval for the final two miles, thinking I would slow down. Well, I didn't slow down but the shorter run segment did keep the max heart rate at or below 76%.

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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