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5/1/15 2:57 P

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This taper should be a good recovery for the both of us. I am glad to hear your Achilles is better.

This week has been more resting than I anticipated. I never did get my track workout in two days ago. I have a baby-shower planning on the brain. I am hosting a shower in 8 days, and I kind of freaked out this week as I was still planning. Now I have a total grip on things, so nothing is going to get in the way of my focus.

I also had the pleasure of doing "Music in Action" for my daughter's 4th grade class. Wow, a teacher's prep time is important. I presented George Gershwin and his concerto, "Rhapsody in Blue." We then tapped out two types of beats in the music! It was a blast. The only time the kids got restless was after 12 minutes of the music (broken up into sections). I am glad I did not try to play the whole thing at once, or I would have really lost them.

I am out the door in 30 secs for a 3 mile starting pace run with the dog. I am going to throw in a few 400m sprints after that. Then done with training, and onto enjoying the weekend.

Have a great race!

emoticon

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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4/30/15 9:04 P

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Thank your for the tips on my Achilles. I did run yesterday and it does seem to be feeling better. The race on Saturday will really tell if it is. I am now pretty much resting and waiting, getting caught up on a few things and enjoying the days before the race.

I am looking forward to hearing how you make out, you are sounding strong. Keep thinking and training smart!

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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4/28/15 11:26 A

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Dee, it may help to do simple ankle circles to loosen the joints. Try to do the motion with your knee to keep the ankle relaxed. I do this before every run (along with knee circles, and hip circles) to loosen the joints. I also like to do this in the morning without shoes because it loosens the toe joints better.

I am getting excited too! My training plan does not allow much of a taper. I was kind of surprised, so I compared it to past tapers that have worked for me. I am going to keep the intensity up, but cut back the mileage by half. I need the break. My body is screaming at me to rest before I over train it.

Training Notes:

Week 11 I was supposed to take it easy. It was easy only in the sense that it was not any different than the previous week. Each training workout was accomplished without fail, but it was far from easy. My interval training on the track was great, however, I had nothing left for the cool down. For scheduling reasons, I had my last 2 runs back to back. I had a 5 Mile race pace run that was truly gratifying. Then my last long run was 10 miles on tired legs. I wanted to run without fueling, but I took my pack at mile 7. Today I am more sore than I have been all through this training, even while staying relaxed. I figured 10 miles would not be too difficult after 11-12-13-12 miles of runs.

My hope is that this last brutal long run before the taper will give me the extra strength to have a great race. It is a rest day today, and I may rest tomorrow depending on how I feel.

Mantras for race day: "Relax, breath and lean" for most of the race. I have form focuses to use to help maintain my energy. I will use "stay strong and Go the Distance" near the end. I will devote my last miles to my dear friend, whom I lost in March.

Go the distance!





MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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4/27/15 5:52 P

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No biggie Mary. We all have lives away from technology. I did manage to run yesterday a decent run of 6 miles. I have still been hiking and walking but I am beginning to wonder what's the difference? But I don't feel like it is bad enough to stop everything.
I have been icing, rolling, stretching and doing a massage of the tendon that I found from a Physical Therapist. It seems to be helping some and I can say that it is not getting worse.
I will try and remember to keep the ankles relaxed when I run, not sure if I will know how.
I am getting excited about the race on Saturday and I am hoping by then it will be better and not too much of a problem. I feel like my focus is lacking this time around though and I am not sure what to do about that. I guess we are always going to be 100%.
Thanks for your support!

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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4/27/15 1:02 P

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I don't know how I missed your post. the Achilles tendon can be a nagging problem. try gently stretching it on and off all day. when my lower legs are tight, I use the foam roller and I sleep in compression socks. I hope you are better by race day.

Addition:
I looked at my training program to see what it said about Achilles Tendonitis and this is what I found. Sound advice.

From the ChiRunning program, "Youíll begin to feel Achilles Tendonitis as a burning sensation just above your heel. Relax your entire lower legs when you run, and your Achilles tendons will never be overworked. (My ankles are almost always relaxed, like they are floppy, very loose.)

"Run or walk on soft, flat surfaces until the soreness is gone. When you add hills back into your program, make them light and easy at first.

"Run or walk slowly and donít increase your speed during workouts unless your Achilles tendon says itís okay to do so.

"Donít stop walking or running, although you might be tempted when you have an Achilles pull. Without some amount of stretching during the healing process, ***it will heal at a shorter length, leaving you vulnerable to a repeat injury.*** (very good point). Shorten your stride and walk or go at a slower pace.

"If itís too painful to exercise, take it easy and run or walk at the first possible opportunity. Ice it often to keep swelling down.

"Pool running/walking is a great way to keep your legs in shape while recovering from an Achilles pull."

Next time I do not respond in a day or two, give me a nudge!

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Edited by: MBTEPP at: 4/27/2015 (16:11)
MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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4/20/15 8:09 P

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Well, I think that I may be forced to taper before the half. I have two weeks and I am having issues with the Achilles still. I hiked 9 miles on Sat. and ran 10 on Sun. but the off and on Achilles pain still continues. I am going to try and rest it, ice it and roll the calf muscles. I still will probably do some easy runs and walks, maybe a bike ride or two, but I hope to stop this before it gets worse. Any suggestions?

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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4/18/15 1:51 P

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Hi Dee, I do not think training is compromised when a runner has to take 2 weeks. It is how you "make up" the lost time that counts. You start where you left off in the training as opposed to skipping the 2 weeks. If you are not tapering for HM #1, then I think you are in great shape.

I have never run with a group. I would overtrain in a group trying to keep up. I would run with a group if it were a social thing, but not for training. More power to you, but do pace yourself. Getting sick is an opportunity to rest and do some mental training. Stay positive, you are doing great!

Thanks for posting and keeping tabs on training.

Training Notes for Week 10:

I had a great track repeat workout. 6X800 with a 2min recovery. AP 10:30, a couple of intervals were sluggish. I really did not want to run on this day, not sure why, but I pushed myself, and it was a solid run.

I had a 5K race today, in place of my scheduled hill work. It gave me a chance to gauge my speed. I was not looking for a PR, but I was trying to maintain an AP of 10:00. I came in with 10:20AP. This was good since I had not expected the small hills throughout the course. I was happy with the race results, I met someone I knew from 25 years ago, my DH was there supporting the cause, and DD ran with me too. It was a beautiful day to boot!

I am getting mentally prepared to run my first HM of the year. It is not the biggest race I have been in, but the most highly publicized race! I have always wanted to do a Biggest Loser Race, but the one in Chicago every year is around a busy time for me. This race was added in February. They are having it in our county fairgrounds, in and around town and rural area. I tired of expos last year, but this expo has celebrities in attendance. Dan and Jackie Evans are the main celebrities, but Marci Cozier is from our area, and will be in attendance. My husband knew her from the fitness center, and I am excited to meet her. Also, Cheryl Forberg, a nutritionist for the BL ranch, will also be at the Expo. I think she is speaking at some point, so this I will not miss. I love her blog www.cherylforberg.com/blog .

Tomorrow I will do an easy recovery run, and anticipating a LSR of 12M on Monday, but I may move this to Tuesday depending on how I feel.

Ciao! emoticon

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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4/16/15 8:30 P

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Sounds like you are doing very well Mary. Is this a race that you have done before or is it new to you? The race that I running is new to me and there is a marathon going on at the same time. Another new experience for me.

At this point I am not looking for a PR at all. After being so sick last week I feel pretty fouled up with my schedule. I did have a couple of runs last week and one was a trail run with the running group, boy was that tough. But it was the same day that I got sick overnight so maybe the sickness was already kicking in. Or maybe the run pushed it over the edge?

I have another half in June and I would like to PR that one but I am not pushing it. I will run smart not foolish. I have a big year and I don't want anything to go wrong. My Achilles issue seems to be at bay for now. I really want to get a foam roller and new shoes this weekend. There is always so much to do and so little time.

So far this week, I ran Tue 3.1, Wed 6.51 and Thu 6.51. Felt pretty good. Tomorrow some easy walking and rest. Sat a 9 mile hike and Sun about 11 mile LSR. Monday glorious REST!

Enjoy your weekend Mary!

:Dee

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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4/14/15 2:22 P

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Training notes:

Week 10! It is hard to believe I am 3 weeks to race day. I am getting excited. In the ChiRunning training program this week starts the "mastery stage," where I fine tune my technique and start thinking about race day, refueling and all.

Week 9 ended on a strong note. My LSR was 13M. I did it at 12:45 pace, this is as slow as it gets for me. It was my tempo run, and hill repeats I was really working. I did negative splits on a 60 min tempo run, and ended strong with 11:07 pace. That is a personal best for me.

The hill repeats were 2 min surges on hills with 2 min recovery. I used my Mt. Biltmore parking garage, and every surge I went 2-3 car spaces further. My pace with from 10:51 to 10:38.

Let's hope this translates into a PR and breaking 2:30 for me.



MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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4/10/15 10:50 A

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Dee, I hope the pain has stayed away. Foam rollers are our friend. So are compression socks and K-tape.
emoticon emoticon

We are in the toughest part of our training right now. I tend to gauge my training plan by how many miles my long runs are. Last week, 12M, this week 13M. Then it decreases for me. Where are you at now?

But I want to be able to measure my training through my speed runs. Since I over trained early in the plan, I opted for alternating weeks between speed intervals and tempo runs, and not both in the same week. Unfortunately, I think this will hurt my speed goals, but ultimately keep me healthy. I had my first Race Pace run this week, and ran 4 miles at an AP of 11:02. I felt strong upon finishing. It was a huge success for me on time. My race goal pace is 11:22, hoping to come in under 2:30:00! That would be a dream for my first HM for the season.

I love training for the HM. This is the point in the training where it gets real for me. My training plan calls for managing my energy by "going easy." That is kind of confusing, but my long run will be extra slow this week. I am not going to push for more speed, only maintain what I have built.

Today I am doing a 60 min tempo run. I will concentrate more on a negative second half, with race pace the last 2 miles. I am going to need my beets today! (beets are my Wheaties!)

My training has been plagued with adversities, but more in daily life than in running. I have been able to maintain a good training schedule though, which I am very pleased. Train well, train smart. Get to the finish line. Three weeks to go til race weekend!

emoticon


MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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4/1/15 7:51 P

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Way to go Mary! I think you are doing good, we have to accept that life sometimes will interrupt our training plans and make the best of it. Get right back out there ASAP! I know how things can come up and mess with the running plans.

I finally feel like I am getting into the swing of things here. No more snow to play in so running is a whole lot more appealing since the trails are drying out. Yesterday's run was in the cold wet rain and snow though but it really felt pretty good.

My long run this week was 9.5 miles and around the 5 mile mark my Achilles tendon started getting some sharp pains in it. Never experienced that before. I stopped a few times and stretched the calf muscles some and have not had any issues since. I was worried though that this was a sign of things to come. Hope not. I have never had any problems/injuries in the past so I am hoping not to start now. I always stretch at the end of the run and I try to follow the plan. I am surrounded by hills so I may have done too many hills last week. I am trying to keep it more level this week.

We are about 4 weeks away from our races Mary! emoticon emoticon

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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4/1/15 10:24 A

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Training Notes:

I am in week 8 of 12! Last week (7) was a bust with Spring Break, family visits, wedding weekend and a total upside down routine. I did get a LSR and Tempo Run in, very strong and exhilarating. I managed to walk 2X4M to keep the fitness going.

My LSR was 10.5 miles outdoors on a bike path. It is incredible to run through 3 towns in 5 miles, then back again. The sun was my friend. I just love a good long run.

I am not feeling the speed these days. Tempo runs have been at the same AP 11:36 to 11:38. I am shooting for 10:50. I have to do more yasso 800s.

Here's for a short speed run today, and a bit of strength training.

Happy Passover, Happy Easter. My son is coming home tomorrow! I am so excited! I have to stick to it! (whilst he sleeps, I run:)



MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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3/24/15 1:12 P

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Dee, I can imagine you maintained or built your fitness because of all the winter sports! Good job.

This is our half way point in the training! I am feeling strong. I had a great 10 miler yesterday, albeit on an indoor track. I had podcasts and my daughter to keep me motivated. DD ran 1.5M with me.

Keep up the emoticon training!

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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3/23/15 6:21 P

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I used to run in parking garages also when I worked in the city and the sidewalks were icy or in the rain during lunch break. Between the ramps and the steps you can get one heck of a workout. It was kind of fun to switch it up once in awhile and it got the job done.

This has actually been my best running week in a long time since the weather is not suitable for snow sports anymore. emoticon Bitter sweet. This has been an awesome winter for me! I do look forward to more running and biking though with an added swim afterwards. I love jumping in the lake after I run when the weather is hot. I find it relaxing and also think that it aids in recovery.

Hope you have a great running week!

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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3/22/15 6:50 P

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Dee, how wonderful for you to break out of your comfort zone and join a running group. There are a lot of benefits to a running group - camaraderie, motivation, exchange of ideas among others. Good for you. That is quite a trip to meet them though. Part of running for me is convenience and being flexible on times to run. Good luck! I hope it is encouraging and fun.

I had a great hill training run today. I used my parking garage I named Mt. Biltmore. I was up and down 3X today in 24 minutes, the last one being difficult. I did feel a big sense of accomplishment.

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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3/21/15 6:06 A

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I am so sorry Mary for your loss. She sounds like she was a very special person to you. Looks like you had good running week in spite of the pain and stress. I know when my sister passed suddenly last year it sometimes took every thing I had to keep moving forward. Running was part of my therapy, I would spend a lot time "out there" talking to her. My thoughts are with you and her family. Hugs.

My week finally has started to look like a runner in training instead of a kid playing in the snow! I had some good runs and I am looking forward to a long run this afternoon.

I also made a big step out of my little world this week, I joined a running group for their weekly run on Wed evening! I was scared to do it because I was intimidated by the pace of most of them. They are a group that is also on Facebook so I asked if any of them run around my pace and boy did I get a response! I am so glad that I did this because I feel like running with others helps to challenge me in a lot of ways. I had a nice time and hope to run with them once a month. They are actually based an hour away from me but they do have runs once in a while that are about 30 minutes from where I live.

My thoughts will be with you today Mary as I run the long slow run. Peace.

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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3/20/15 10:11 A

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Week 5 Training notes

If there ever was a week that was difficult to complete, it was this one. Even though mentally difficult, my runs held me up through tough times. I lost my dearest friend to a senseless accident. The longing for normalcy, the praying for a miracle, the deep sorrow, the sympathy for family, my personal loss, all so overwhelming. I am on my journey back to a new way of life without a friend who meant the world to me. The healing has begun. It all started the day I had my glorious run in week 4. I found out my friend was on life support in the hospital after my run. Little did I know that day would be the last time we spent together.

1. In ChiRunning we practice gears, or different levels of speed by the degree of lean. I had to force myself to the park's walking path to practice my gears. It was a good run once I began, but lost interest after 3M. 3.5M total. Thoughts of my friend fighting for life. This was the day life support was removed.

2. Form intervals, Y'chi for 4M at the park. It was a beautiful day, I prayed for peaceful journey for my DF as I ran. This run gave me strength. I sat in the park near Hospice to be close to DF.

3. Cadence run and my first Hill workout. I set the metronome to 170 and went for 3.5M, running in gears 2 and 3, I was running off of anger and saddness. I visited my Mt. Biltmore Parking structure, in honor of all those running the Asheville Half this day, and the 1 yr anniversary of my first HM. This is what sustained me through a difficult run. This is the day my friend let go of her battle. It was time. We were all ready to let go. rip.

4. The LSR came a day before the funeral. It was a sad run. I was running with a foggy brain. I was excited to get out, since it was to be sunny and near 70*. I started off tired. I took a real tumble at mile 3. I dove into the grass to avoid scraping the pavement, and I almost succeeded. I caught the palm of my hand and tore it up good. I went to a friend's house nearby for first aid. The adrenaline woke me up and I finished 8.5 miles in the sun at a 12:22 AP. Right at goal pace. Now to say good bye to my dear friend.

DF was an angel on earth. A big heart, she helped many pass from life to death with dignity and grace. A beautiful person, she brought sunshine to all who knew her. Her memory is truly a blessing, and I will carry a piece of her forever. My I be a better human being because I knew her. She is now an angel in heaven.

I hope this post is not a bummer. It was not intended to be. In 8 days my life shifted.




MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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3/20/15 10:01 A

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Dee, the plan I chose was an intermediate training plan, and 5 runs is definitely too much for me. I do skip 1 run a week, in lieu of XT or another rest day. I have had to modify this one early, since I felt I was over training in the beginning.

I hope your training is going well. Get those last runs on cross country skis, because spring is on the way! I had one sun and 70* last week, and it was glorious!

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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3/11/15 7:41 P

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Way to go Mary! You got right back in the groove!

I continue to have a crazy "whatever the weather gives me" kind of training that has been snow shoeing, x-c skiing, snow hiking, walking and running when I have the opportunity. Looks like more opportunity has been coming my way and I have had 6 runs in the past two weeks among the other fun stuff. I am really hoping that I can get a LSR in before this week is over. I definitely feel like I have the fitness and ability to get it done. I am hoping to get a decent run of at least 5 miles tomorrow and then another longer run over the weekend. This is not what my training schedule calls for but this week I am fitting in what I can and I hope to get back on track and the training plan next week. (My son had Spring break this week so I enjoyed some evening walks with him instead of running.) I try to be flexible within reason.

I don't ever have a week with 5 runs in it and I don't think I would want to. I like hiking too much to give that up and I feel like something would have to give. Some of my hiking friends have started running so now we have some runs planned which I am excited about. But that is for when the trails actually clear up of snow and mud, until then we hike and I run on the roads by myself. It's all good!

Run on Mary!

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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3/11/15 2:32 P

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Week 4 training notes. This has been a big week of getting my confidence back. I had an inspiring LSR to end week 3. This is my recap:

1.. A 45 Min Form Interval Run on an indoor track, with a 1M Time Trial @ 12:15.
2. A Tempo Run at an AP 10:53, 3.5M.
3. An Easy 30 Min run outdoors 3M. What a relief!
4. The most Glorious LSR outdoor on the bike path under warm and sunny skies, 7.25M 12:24 AP.

My successes this week besides getting my running stride back in gear:

In ChiRunning, there are form focuses to practice on each run. I really hit my Y'Chi focus during my tempo run. (Y'Chi is a forward movement with your eyes focused on an object ahead, directing energy through movement). It was a strong, confident training run. My target AP was 10:49, so I am not far off at 10:53, so I did not lose my fitness level. During my LSR, I kept relaxed concentrating on two forms at once, alternating every 5 minutes. I was scheduled to run 8M, but since last week I only ran 5, I aimed for a 7M LSR. Again, I felt strong upon finishing, and feel I did not lose any fitness. My time trial set my pace at 12:15, however, I was not going to push it if I felt tired. I came with an AP of 12:24, and was overjoyed with it.

I am BACK! This week was a real confidence builder.

My current week 5 of 12 includes 5 runs, starting with an easy run today. This week ends the technique phase that focuses on form, however, I plan a speed run doing Yasso 6X800. Week 6 starts the cardio conditioning along with goals towards building endurance. I am ready.

Stay strong, train smart!

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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3/4/15 11:10 A

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emoticon

Dee, you are getting out there taking advantage of all the snow. What a great way to XT! Even those walks with DS is good for the soul and better than not moving. I have resolved that most of my runs will be indoors this winter. The treadmill has been my lifeline, not to say that this season hasn't been difficult for me motivational-wise. It has been super difficult to maintain focus in my training since I returned from Tucson, with all the beautiful runs and hikes. Last year I used Tuscon as a springboard for training, and this year I was not focused on my training for weeks. Oh, I did get them in, just not as excited about it.

I skip training runs too, or I shorten them given my schedule. I found my new plan has too many runs for me, so I have to eliminate one run a week. I was not able to do 1 speed training a week, which led to over-training with a sore knee and heel (I kind of blame the new orthotics that I tried, but it was a little of both). Now I do speed work every other week. Be flexible.

I am glad to report that I have turned a corner on the gloomy training routine! Now don't you go in that direction. You are doing great, Dee! Cut yourself some slack this week! Make the treadmill your friend. There are some great interval training runs that can be done on a treadmill.

I planned my LSR indoors on the treadmill at the fitness center Monday morning, while my mother was at her quilting club. I soon realized, it was so beautiful outdoors, sun we have not seen in weeks, that I could have planned to run outdoors. I was not dressed for it. Mea Culpa, so I started to look at long range forecasts again. Starting Friday out weather is sunny and 40s for the next TWO WEEKS!! It will be awful wet for awhile, but I am going to pound the pavement. So excited.

Now my motivation has nothing to do with the lack of running outdoors, even though they seem to be correlated. My February has been more busy than my holidays were. I had stresses I normally do not see in Jan and Feb. I even missed my scheduled 10K trail run in February that I was so excited about.

March Madness is my BACK ON TRACK month! Let's do it!!

************TODAY'S PLAN*************

Yesterday was my rest day. Today I will go to the indoor track for my 45 minute form focus run. I may add some Yasso 800s at the end, and my 1 mile time trial!

Can it be? Good running weather on its way? Can I really be hopeful the sun plans to stay for awhile? Pinch me, I must be dreaming....




Edited by: MBTEPP at: 3/4/2015 (11:11)
MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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CHANGINGHORSES's Photo CHANGINGHORSES SparkPoints: (71,122)
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3/4/15 6:45 A

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Hope your week is going better then mine Mary! The weather this week is not my friend. I may have to use the dreadmill. Ugh.

Last week I did great! I had a couple of good runs,a snow shoe hike and X-C Ski, as well as a couple of "low key" walks with my son. This week I am gonna have to really fight for it. (Really I am feeling crazy right now, I missed one day and I feel like I have blown the week. The weather is not going to get any better today. "Suck it up Dee!")

emoticon emoticon emoticon emoticon

Edited by: CHANGINGHORSES at: 3/4/2015 (06:46)
Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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3/2/15 6:43 P

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What a good training run I had today. WooHoo! I was a planned LSR, however, it was 5M. I did not know I could get excited about 5 Miles. I kept the pace slow so as not to feel the stress in my knee and heel. What I thought was over training, doing too much speed too intense, could have been the new Aetrex Ortho inserts I purchased a month ago. I used my old tried and true OTC ones, and I had a very comfortable run. I have logged 4 runs in the last 6 days. Two I struggled to get through, the last two were mentally successful.

Concentrating only on form and not on pace or expectations helped. I am not going to do speed or tempo at all this week either. Tomorrow will be a rest day. My training days will be Wed-Thr-Fri-Sun at 45 mins, and Monday will be a 6M LSR. I will do a 1M Time Trial on Wed to determine what my pace will be for the LSR.

Faking it til I make it! Go March Madness! Looking for a break in the weather to take it outdoors!


How's it going Dee?

Ciao!

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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2/26/15 3:20 P

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Cindy, Thanks for responding. Yes, I have a ChiRunning plan that I am recording online. It is a 12-week intermediate plan that I started on Feb 9. I had been running consistently before I started, and LSRs were 8 miles, so I feel that the first 5 weeks are too basic (no speed or tempo runs). Because of this, I altered the plan, and over trained, since I was pushing for too many speed and tempo runs. The plan also calls for 5 runs a week, which I found too much. My last ChiRunning plan included 4 runs, and sometimes my easy run turned in to XT. So this last week became a rest week as a result, and now I need to get serious and find motivation again.

I plan to do 4 runs a week, with 1 speed or tempo run which I will alternate weeks. I am going to reduce my LSRs to 6 miles this week, since it has been two weeks since I last did one.

Eric! Great pep-talk! I have registered for 3 of my 6 HMs that I have targeted. I will definitely take a day off before the race. I love the taper period, when I do it correctly. What I am hearing you telling me is just to fake it til I make it!! Yes, that just might work. The burger and cheese are not in my vegetarian plan, but I can certainly find a good reward. After one of my Halfs last year in Chicago, a beer never tasted so good at 10 AM! It would not have been my first choice, but the 2nd one tasted just as good;)

D, I analyze my stats til I am cross-eyed. I dump my garmin data into a spreadsheet, and compare similar runs! I like to anticipate an AP before my run, then see if I get negative splits. I should just run naked my first week back so I am not sweating the numbers so much. This year is a year for me to build my speed, I just can't risk over training. I already made one rookie mistake by running my LSD too fast.

Caio for now, I need to go train before schools out.

MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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2/25/15 5:59 A

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Yay, Mary! We can do this! You just got to get started. I have a whole hard copy calendar that I write all of my training on for the races that I am running. I have written in how many miles or rest for each day of the week. Then I also write in red what I actually did that day. I like doing this because I see where I started and how I am doing and where I am heading. At the end of the training weeks I can truly look at it and say yes, I did the training. I'll be okay, I got this.

I am a goof ball that likes to see the specifics written down and of course before I make any other plans I have to check that calendar and make sure that it all fits together nicely.

Winter time sports have added to my training and made the start a little bit easier but I am ready to run on dry roads and dirt trails again. Come on Spring!

Live your life as though you are obligated to make the world a better place. Make a difference today, be the one!


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2/24/15 1:06 P

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Mb When you say you are training for it, do you have a concrete plan. Specific runs and distances that you are going to use to get to your goal.



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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2/24/15 9:49 A

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Just plan on doing it regardless of how the training goes...

Put your entry fee in, block the calendar off for that day, take a vacation day the day prior to get off your feet and do it.

Plan on a large greasy double cheeseburger and fries (with extra grease) for after the race.

Forget about not feeling it. Just work toward it and do the best you can in the time remaining. Feelings are deceiving anyway.

You'll do fine.

If this is your first HM you'll set a PR.

You can't fail unless you don't start the race.

Eric
"Old Age and Treachery..."
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2/23/15 7:07 P

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CH and I have our first HMs the first weekend in May. We are training together virtually, and virtually training!

My HM is a Biggest Loser Event that is close to home in Crown Point, IN on May 3rd. For a highly publicized event, it is very inexpensive ($50).

Which Half are you signed up for, Changinghorses?

I am having difficulty getting motivated to train. When I thought I was training for an event on
March 14th, I was training for 5 weeks before nixing the race. I was unhappy with the lack of info on the race, and I was not going to fork out $75 if my questions weren't answered.

So, since delaying the training for a month, I did continue to run, and concentrate on speed work. Now that I am in week 2 of training for this event, it is just not there. I am hoping that posting here will motivate me some.

I like creating a thread for my posts on training over blogging. So feel free to give input, or not.


MB
Central Time (Chicago)

I am running from dementia. I exercise to save my brain.

My motto in life: I am not lost, I am exploring. ~Jana Stanfield

PRs
Hero HM, 10/19/2014 2:34:27
Hero 10K, 10/13/2013 1:07:51
Space Race 5K, 09/21/2014 30:56
Fall Frolic 4M, 11/02/2014 41:07

Asheville, NC 1st HM, March 16th, 2014.




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