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NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,601)
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7/13/13 5:13 P

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Good call.

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
7/13/13 4:58 P

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Catherine, good idea to rest. Sounds a bit like the classic start to Plantar fasciitis. I sometimes have that first thing in the morning stiffness and will ice after runs when that starts. Not sure it is really needed, but I know PF can progress and keep you from running.

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,927)
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7/13/13 4:51 P

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SATURDAY
Rest Day

Notes: The back of my right heel felt tight and a little irritated when I first got up. After walking around for a while, it was mostly back to normal, but I think a rest day would be prudent. It was probably irritated a bit by running in the Vibrams yesterday. This is my shorter leg.

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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NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,601)
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7/13/13 12:03 A

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Why wouldn't I be surprised if you started dipping your Vibrams in some paint or something so you could actually measure your stride length? ;-)
Fab run!

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
7/12/13 8:10 P

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Such an analytic runner. Great job.

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,927)
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7/12/13 6:26 P

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FRIDAY
Distance: 6 miles (7 miles total)
Intervals: :20/:30
Location: Gym Track
Shoes: Vibrams
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:58 / 10:22 / 10:56 / 10:14 / 10:12 / 10:31

Notes: I was thinking about the video of the Olympic 10K with Haile Gebrselassie and Paul Terkat. I was struck by the fact that those runners' thighs were pretty much parallel to the ground on the forward swing (this was pretty much true of all the runners).

There were several other runners on the track with me today, mostly jogging fairly slowly. I noticed that none of them lifted their thighs/knees very much at all during the swing phase, certainly not at a 90 degree angle like those elite runners. I watched myself in the mirror along the track. My upper leg/knee was a bit higher but probably only about 30 degrees, maybe a little more.

So I decided to see if I could get my knee up higher on the swing phase. First, I tried thinking just that (i.e. lift the knee). That felt awkward, but I did speed up (mile 2); however, it was tiring (mile 3). No way I could keep it up for long.

Then I remembered something I had read about the running stride that said that the swing phase should really be powered by the hips and the glutes. So I switched to thinking of my back side pushing the knee forward during the swing phase. That felt much more natural and I could tell that my stride became more extended (mile 4); plus it wasn't as tiring (mile 5). Of course, I was taking fairly long walk breaks. Since I was wearing my Vibrams today, I could also tell that I was still landing mid foot, so not overstriding.

During the last mile, I tried to keep the more extended stride but slow the cadence down. I'm not sure how successful I was, although I did slow down. But I think I probably shortened the stride when I slowed the cadence. Hard to tell.

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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
7/12/13 3:28 P

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How would you describe 3 out of 3 satisfaction?

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,601)
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7/12/13 10:42 A

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Great job!

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
7/11/13 9:53 P

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You do a good job of using those walk breaks as a tool.

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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,927)
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7/11/13 9:01 P

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THURSDAY
Distance: 5 miles (6 miles total)
Location: Gym Track
Enjoyment Level: 2 (out of 3)

Miles Splits: 10:29 / 9:46 / 9:41 / 9:34 / 10:40

Notes: I was still a little tired from yesterday's long run. I warmed up with :20/:20, then used :30/:20 for most of miles 2-4. I considered stopping after 4 miles, but decided to increase the walk break instead to slow down. That worked and the last mile felt pretty good.

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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
7/11/13 2:28 P

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Good run! emoticon

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,601)
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7/11/13 10:24 A

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Nice run.

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
7/11/13 12:26 A

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Sound like it went okay. It's hard sometimes not increasing the pace effort towards the end of a long run, Long runs can begin to feel long.

Edited by: TRILLIUM22 at: 7/11/2013 (00:27)
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: (449,927)
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7/11/13 12:13 A

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WEDNESDAY
Progressive Long Run
Distance: 10 miles (11 miles total)
Intervals:
:20/:20 (1-2)
:40/:20 (3-7)
:45/:15 (8-10)
Location: Gym Track
Enjoyment Level: 2+ (out of 3)

Miles Splits: 10:28 / 10:14 / 9:31 / 9:32 / 9:38 / 9:34 / 9:54 / 9:22 / 9:21 / 9:15

Notes: Enjoyment level was really a 3 for most of the run. I got a little tired towards the end, so those last few miles weren't quite as much fun. I focused on relaxing my shoulders and engaging my abs to make sure I wasn't arching my lower back. It was fine really, just more like a training run than a maintenance run. I should have stayed at :20/:20 a little longer at the beginning of the run.

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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
7/10/13 12:11 P

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Looking great!

Dee
Houston, TX

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





NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,601)
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7/10/13 8:47 A

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emoticon

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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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
7/10/13 8:39 A

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emoticon

"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
7/9/13 9:57 P

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Yay for aerobic running

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
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,927)
Fitness Minutes: (162,196)
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7/9/13 8:50 P

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TUESDAY
Distance: 6 miles (7 miles total)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:14 / 9:53 / 9:35 / 9:33 / 9:23 / 9:22

Notes: I set the Gymboss to :20/:20. All of the walk breaks were 20 seconds, but I did multiples of 20 seconds for the run segments, starting with :40/:20 in the first mile, moving to :60/:20 in the middle miles, with an occasional :80/:20 thrown in, then mostly :80/:20 in the last couple of miles. My goal was to keep the run segments very relaxed and easy. I was fairly successful at doing this and wasn't particularly tired by the end of the run.

Before the run, I was still feeling the effects of the short night on Sunday (keeping an eye on possibly ill cats). So I was a little grumpy and not really in the mood to run. But I was pretty sure that would change once I started running, especially if I kept it easy. And it did. By mile 2, I was feeling much better and by mile 3 I was feeling great. Aerobic running is right up there with laughter as being the best medicine.

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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