HLSG/WWSG - Week of 10-16 Aug

[Leslie Ferguson]

First in the pool this week - a great place to be.

Reflecting back on last week's thread... I hope that the remainder of Jackie's closing and pack out goes as well as the first part has. Also hope that things stay "sane" with DS.
Wondering if Heide's arm will continue to heal. It looked like it was making decent progress.
A couple cases of training burnout - hang in there Laura, the race will come soon enough. It sounded like you were doing well at the end of the week and hope that you continue on that raod.
Cindi and Minky hopefully your week stays nice weather-wise. We may finally get some of the nice weather that you all have been experiencing.

Healthful Living: It felt great this past weekend to donate blood for the first time in a long time. Plenty of hemoglobin and they didn't have any issues with my recent traveling. But was I steamed - now I have to remember all the traveling I've done outside the US since 1980! You wouldn't believe how much traveling I've done to Europe since 1980 (being in the Navy :( ). But I guess better safe than sorry. Healthful living plan for the week - continue helping my shoulder mend and concentrating on stretching my hips (they are killing right now - a chronic thing). Otherwise - same old things... sleep et al.

Workout plan - I'm goning to have to ask the coach about this one - it seems too easy.
Sun - XT w/weights. Done (see below)
Mon - 35-45 minutes Tempo
Tue - 3 EZ miles
Wed - 3 miles Race Pace
Thu - 7 EZ miles
Fri - rest
Sat - 14 miles long

Considering this past week - this one seems way too easy but maybe it's a "rest and recover week". Weights went well today and I followed my coaches recommendation from last week. I backed off on the weight about 5 pounds and it seemed to make a difference. I'll have to see tomorrow if I'm stiff but the lifting was very focused and somewhat strenuous considering I actually backed off a little.

Hope everyone has a great week and Peace,
Les

[Minky]

Hi Les! I can't believe I'm posting so early in the game this week:) Thanks for the weather wishes - it's supposed to stay hot till the end of the week, but I guess I've just gotten used to it. I have been having some hip soreness the last few days, too. Would you mind sharing a couple of your stretches?


Here's my workout plan:

SUN - strength (Done)
MON - kickboxing
TUES - cardio/strength
WED - off
THURS - cardio/strength
FRI - walk 3-4 miles (with run intervals)
SAT - hiking?? (we're up in the mountains for the weekend)

Hope everyone has a great week:)

[cinbis]

Les and Minky I don't see Yoga on your schedules! It may help your hip issues!

This weather is getting old! The temperatures aren't high, but the humidity is horrible. I ran 4 miles early Sat. morning and it was so difficult to breath. Here's the plan for the week.

Sunday: 45 min. walk...pm - done
Monday: 1 mile+ sprints on the treadmill, Core training class - done
Skipped group training...didn't feel like it and DS wanted to have a friend over. Planning to go to Yoga tonight.
Tuesday: Pilates
Wednesday: cycle
Thursday: maybe run early (going to the beach...maybe a day off)
Friday: cycle
Saturday: run - 4 miles

I feel like this is a light plan, but my motivation is low at the moment (I really think it's the weather!) Fortunately, it should finally break on Thursday.

[Laura]

Hey everyone, Thanks for getting us started. Les, I am guess you need to have a list handy of all your travels for the next time to donate blood. Minky, we are finally getting cooler weather here-- mid 80's. I hope that you get some soon.
Cindi we must have been posting at the same time. I vote for the day off for you. It looks like you could use it.

This weeks schedule looks like this:

Sunday: 11 mile run
Monday: 2 mile walk/lower body weights
Tuesday: rest or Pilates tape
Wednesday: Speed work - 5-6 x 800, upper body weights
Thursday: 6-7 mile run
Friday: rest
Saturday: 12 mile run (we have to move our long run up a day, b/c DD's birthday is on Sunday) and upper body weights.

My healthy living goal is to try and get decent sleep. It has been eluding me, even after my long run last night. :(

[JackieO]

Hi, all!

Thanks for the good wishes, Les. I've got my fingers crossed that we continue to coast through this move.

Today is my last day at my "old" job and it's looking like I might even be finished up by NOON! That would give me plenty of time to go to the gym for some sort of cardio activity this aft.

I did 30 minutes on the elliptical trainer yesterday and mixed up my weight-training a bit. My upper back/arms are sore! I should mix it up more often so this doesn't happen....:rolleyes:

Well, back to the grind so I really can get out of here early today....I'll check back later.

[Minky]

Jackie - Good luck on your last day of work :) and on continued ease of your whole move. You should be settled in well in time for the first regular season game:D (Maybe the ceiling fan will be good karma...)

Cindi - I know I should be doing more yoga, and I really enjoy it, but the classes at the gym are all at 11:00am - a really bad time for me. I would love a DVD/video recommendation, if you know of any good ones.

Laura - It's supposed to be down to high 80's by Thursday, so we'll see:p I'd be happier if it would just cool off at night...

Looks like everyone has a great week planned!

[heide]

Hi all! Everyone sounds like they've got a good week planned. Jackie, I can't believe the time has flown so quickly and you're already finishing your old job.

I've been a slug, for no apparent reason. I didn't do anything last Thursday or Friday. We played 18 holes of golf on Saturday, and then I didn't do anything yesterday or today. This morning was sort of disorganized and then I was busy this afternoon. Oh well, I guess a couple days off won't kill me. So here's the rest of the week:

Sunday: rest
Monday: slug :rolleyes:
Tuesday: golf 9 holes
Wednesday: tennis lesson
Thursday: golf 9 holes
Friday: swim
Saturday: golf 18 holes
Sunday: Pilates?

My arm is lots better. I think the best change I made, other than taking some time off tennis, is moving the mouse to the other side of my keyboard. I think I'll have to get a new, bigger mouse or trackball soon. Interestingly enough, a couple other people that I play tennis with also have been struck by injuries. Erica pulled a calf muscle awhile back and it keeps giving her trouble every once in a while, and Theresa hurt her wrist. Crazy sport. I think I'll get back in the swing of tennis next week. We'll see.

Have a good week everyone and keep cool!

[Leslie Ferguson]

Cindi - I think yoga is a great way to stretch and maintain flexibility. My problem is I don't always do the stretches that I know I should. I have a routine that concentrates on my lower body (go figure) that combines a few yoga stretches, a couple PT exercises, and a couple "runner" stretches. My biggest problem is doing them. Once I remember that I need to do them (like when my hip starts bugging me) I do them every day. Now that I've placed my marker on the table to stretch every day I'll be better. But thanks for the Yoga "plug." And I know that Yoga is certainly a lot harder that I thought it would be - lots of balance (something I lack) and flexibility (I'm better there). Will probably keep that in mind as my body continues to age.

Jackie - Best to you on your last day of your "old" job. Hope the melancholia wasn't too trying. Did you get out at noon? That would have been a wonderful thing.

Laura and Minky - Here's to a break in the weather for you both. I know, having lived for a summer in Eastern Oregon that the high desert/mountains can be stifling when the heat is up.

Heide - Good that moving your mouse to the other side helps your arm. Sometimes a simple thing does a lot.

Today's workout - the run wasn't bad but I changed my routine a little. Ran from home starting at 6:15. Even though it was hot an humid the run itself wasn't bad - 60 minutes with a 45 minte Tempo run. But the bad thing was post-run... I felt terrible for most of 2 hours and even worse because I really didn't want to eat dinner (and thought it was coming back to visit :( ). File that one - Can't run from home at 6:15 and expect to have dinner. Definitely one to not do again. Feeling better after pumping a bunch of water but I don't look forward to sleeping tonight - all that water will reek havoc on my system (up every hour on the hour most likely). OK - TMI..

Happy trails,
Les

[615bride]

well, I misread the Team in Training schedule and started last week when technically we start this week. So, I ran six miles at the beach on Sat and will be doing it again with the team this Saturday!
This is my last week of tutoring before heading back to work next week. My week looks pretty calm but TNT is starting so things will get nutty.

Mon -Ran three
Tues - 30 min elliptical and shoe clinic
Wed - Run three - yoga?
Thurs - 30 min elliptical - yoga?
Fri - rest
Sat - 6 miles with the team

As you can see I'd like to fit some yoga in somewhere. We'll see.

Hope everyone else is doing well. Sending good vibrations for injuries and last days of work, etc.

[cinbis]

I'm not receiving email notifications again! I fall behind when that happens!

Jackie-glad to hear everything is moving along smoothly for you! I can't believe how fast this has happened.

Minky-I don't have any Yoga tapes. I used to use different tapes, but found I quickly got bored. I was thinking of you and Les Monday night when we were doing lots of great stretches for our hips. One of the reasons I like Monday night's class so much is because it's easy! We don't do anything very strenuous, but the stretching is so beneficial. At Pilates today, the instructor reminded us that working on our flexibility helps us achieve our goals in the other activities we participate in (running, etc.)

Les-are you feeling better today? It's the humidity! I'm not running in it anymore! I find running at night is difficult too.

Laura-I can't take a day off after reading your workout plan! I'll really feel like a slug! When is the half marathon? Hope you get some sleep!

Cindi

[Leslie Ferguson]

Originally posted by cinbis
I'm not receiving email notifications again! I fall behind when that happens!

Same here! I'm frustrated by no e-mail notices - hard to keep up with traffic.


Les-are you feeling better today? It's the humidity! I'm not running in it anymore! I find running at night is difficult too. Cindi

I feel better today - I think the biggest problem was a little the heat (but I always work out in the heat in the summer so I doubt it) bu more likely a little (1) dehydration and (2) going inside and trying to eat too soon after running. In fact I ran at lunch today in conditions that were at least as bad as last night with no adverse effects. I had taken in more liquids before starting and didn't sit down for a meal until almost 40 minutes after running - and then it was mostly liquid to start with (soup).

Nice easy run today - relaxing as a run can be.

Happy trails,
Les

[JackieO]

Originally posted by heide
Jackie, I can't believe the time has flown so quickly and you're already finishing your old job.


Please pinch me. It was only SEVEN weeks ago that I saw the job ad in the paper!!! We are in De Pere tonight, having registered DS for HS this afternoon and walking through our new home to plan furniture arrangement, etc.

My boss took me out to lunch on Monday so I didn't get out of there until 2, but we left on very amicable terms (aided no doubt by his 10-day vacation preceding my leaving!) I spent yesterday morning and this morning at the tennis club working out and watching DS's group do their drills. Wow. What a life -- we have kind of an "opposite" family situation in that I am the major breadwinner and DH is a teacher -- so, he spends summers chauffering DS around, the equivalent of a "soccer Mom." The conversations I overheard in the women's locker room the last two mornings tell me I should have married "up" so I could be the lady of leisure who can drop her three children off with the club's child care center for a few hours to work out every morning, then spend the afternoon with the kids at the pool. Hmmmm....I should have gone to larger college with a law and medical program, I guess. I am not complaining about my life...I am merely reflecting on it! :D

So..I managed to get a couple cardio work outs in as well as a strength training workout. We are meeting with the head tennis pro in Green Bay on Friday to get DS registered as a member of his club. DH and I are holding off on a family membership until we figure out our routine....so, everything is going very well. Thanks for all of your thoughtful messages and wishes.

[Leslie Ferguson]

Originally posted by JackieO
Please pinch me. It was only SEVEN weeks ago that I saw the job ad in the paper!!! We are in De Pere tonight, having registered DS for HS this afternoon and walking through our new home to plan furniture arrangement, etc.

I can hardly believe that it has been 7 weeks. It actually seems shorter at times but thinking back - what an amazing amount of things have happened in 7 weeks - sold 1 house, bought another, packed, moved, etc. where has the time gone? It is promising that things look like they are going to be reasonably normal soon.


What a life -- we have kind of an "opposite" family situation in that I am the major breadwinner and DH is a teacher -- so, he spends summers chauffering DS around, the equivalent of a "soccer Mom." The conversations I overheard in the women's locker room the last two mornings tell me I should have married "up" so I could be the lady of leisure who can drop her three children off with the club's child care center for a few hours to work out every morning, then spend the afternoon with the kids at the pool. Hmmmm....I should have gone to larger college with a law and medical program, I guess. I am not complaining about my life...I am merely reflecting on it! :D

I'm looking for someone like you ;) so I can stay home and work at something I really appreciate and put some quality time into working out (not really - I wouldn't trade what I do most days). Certainly happy with LW of nearly 20 years.


We are meeting with the head tennis pro in Green Bay on Friday to get DS registered as a member of his club... Thanks for all of your thoughtful messages and wishes.

Sounds like the ticket to help DS get his feet under himself - the tennis program.
Prayers are always freely given and offered. My pleasure.

Speaking of prayers - I know that Jasmine is in Newfoundland - hope she is having a relaxing couple weeks off.

Tonight's workout sucked - the AC is off at the gym and there were rain showers of biblical proportion again. I slugged out an elliptical workout but again felt horrible afterwards. Looks like I can't workout so late when it is as H & H here. Hope all are still well.

Peace,
Les

[cinbis]

It's gone! The humidity is finally gone! I ran 4 miles today...it was still tough, but I made it in approximately 38/39 minutes. I'm happy with that.

Yesterday, I ran 20 minutes on the treadmill incorporating some sprints. A woman well into her 70's attended our cycle class. I give her credit just for walking in that room. It's almost always full and the majority us are regulars and socialize outside of the club. It's hard to jump into something like that. This woman stuck with it and even tried pushups at the end of the class. She looked great and attributes it to excercise. She told us she has been married for 57 years!

How is your weather today Les? I can't imagine working out without AC!

Jackie-glad to hear everything is going well. Wouldn't it be nice to say or think "money isn't an issue for us!!!" I'm still waiting!

[Laura]

Jackie, I am so glad that things are settling in for you. I wouldn't mind being a lady of leisure either, or as I used to say when I lived in Southern California, "a Newport Beach housewife" (Newport is a very affluent area in Southern California). Oh well, that is not the life that God had in store for me, so as the only breadwinner in my family (I am divorced), I guess I will just keep plugging along. :D

Cindi I am so glad the humidity finally broke for you. I got in a run yesterday, but it wasn't the speed work I had hoped for. Yesterday was spent dealing with the kids' first day of school (way too early in my opinion) and trying to get the patch to download for that virus that was affecting PCs. So, I went 3 on the treadmill at my little club at 9 in the evening. Today will be a longer run, and then 12 on Saturday.

Les, I am sorry the A/C was off. I am not disciplined enough for those type of situations. I would bagged the whole thing.

Jackie, I was thinking of you when my DD started at a new high school yesterday. She is so adaptable, I was so nervous for her, and she handled it so well. I am really confident that your son will as well.

[Leslie Ferguson]

Cindi and Laura - Thanks for the comment on the workout and the lack of AC. It wasn't bad to start with but as I rolled into the last third of the workout I should have realized that I was starting to feel it a little more than I normally do. It really wasn't apparent until after I stopped.

Cindi - Good to hear that the humidity is breaking up there, even if it is still a little warm. We're going to be in it for the foreseeable future in Norflok - just doesn't get better here at the northern end of the Great Dismal Swamp. Also glad to hear tha tyou got out for a good run.

Laura - Kids starting school already :rolleyes: way too early in my book. Hope the back to school issues don't bog things down too much. BTW - every run counts, even the 3 milers. Will Saturday's 12 be your first at that distance or have you passed that milestone before?

I will get out of my office in the next couple minutes so I can get my run in before 6:00 again. I just can't take wrapping things up that late - makes life really tough for me.

Peace to all,
Les

[cinbis]

Laura-wow, school already! We have 2 more weeks. I'm glad your daughter did well in her new school. Good luck with your 12 mile run! Thank you for the virus reminder. I did run Norton Antivirus, but heard on the radio today that we should go to Microsoftupdate.com and download the patch.

Les-how was your run tonight? That takes so much stamina to run after work in the heat and humidity!

I'm far from a lady of leisure (DH and I are self-employed), but I can make my own schedule and I went to the beach today! One of my friends from the gym has a place on the ocean in Maine. High tide made beach space fairly tight, but I'm not complaining!

[cinbis]

I just tried to go to Microsoftupdate.com and it said the site is under construction. Laura, how did you download the patch?

[Leslie Ferguson]

Cindi - I avoided running after work today and just went out at noon for a 7.4 miler. Funny - the temp was about 85 or 86 with 75% humidity (apparent temp of about 95) and I felt better today than I did yesterday after working out. I think it is a combination of available energy - better to workout hard during the day (or at least before 6 pm) than later in the evening. I keep telling myself that and it obvious that I don't listen to myself. Maybe someday soon I'll really remember that I'm better off running at lunch.

Today made 4 for 4 runs since Monday - tomorrow is a rest day before going 14 on Saturday. This week it is supposed to be nicer on the weekend but alas that means no new mud. Oh well - we'll just have to deal with the good and the bad together.

Peace and pleasant dreams,
Les

[Laura]

Originally posted by cinbis
I just tried to go to Microsoftupdate.com and it said the site is under construction. Laura, how did you download the patch?

Hi Cindi I got a CD from one the tech guys at my company that had the patch on it, as the patch( actually the service pack that you need for the patch - Service Pack 3) takes forever to download if you are on dial-up. Our company has some form of virus protection as well, but this seemed to slip through.

Yes, Les, this will be my first time at 12 miles. We are not choosing a particularly easy trail -- 1 mile up hill, and and then 3 times around a 3.1 mile loop that has various hills then 1 mile down and 1 mile flat-- but I know the 1/2 that we are doing has some hills in it and I want to be prepared. We did a run last night about 6 miles that seemed to be all up hills. Why is it when I run these hilly trails I always feel like I am climing? :rolleyes: Cindi to answer your question the 1/2 is September 28. We will keep pushing along so that we end up doing 15-16 miles two weeks before the 1/2 and then back down from there.

[heide]

I managed to get patch without the service pack and it took about 10 minutes to download on my 3rd world dialup. I got it here (http://www.microsoft.com/technet/treeview/?url=/technet/security/bulletin/MS03-026.asp) .

[Leslie Ferguson]

Originally posted by Laura
Yes, Les, this will be my first time at 12 miles. We are not choosing a particularly easy trail -- 1 mile up hill, and and then 3 times around a 3.1 mile loop that has various hills then 1 mile down and 1 mile flat-- but I know the 1/2 that we are doing has some hills in it and I want to be prepared. We did a run last night about 6 miles that seemed to be all up hills. Why is it when I run these hilly trails I always feel like I am climing? :rolleyes: Cindi to answer your question the 1/2 is September 28. We will keep pushing along so that we end up doing 15-16 miles two weeks before the 1/2 and then back down from there.

Best of luck to you on the first time at 12 miles. A bit of advice - long runs are not about speed but about getting the miles in. Especially at longer distances like 12 miles (and more) you can and should get away running at about 90 seconds per mile SLOWER than your target race pace. The rule of thumb provided by my coach is between 1-2 minutes slower than race pace. Good for you to want to get some hills in before your race - it would be hard to run the 1/2 without having a few hills under your belt. And the target of 15-16 miles two weeks before the race is a good goal - my coach would be proud.

Have a great weekend all,
Les

[Laura]

Originally posted by Leslie Ferguson


Best of luck to you on the first time at 12 miles. A bit of advice - long runs are not about speed but about getting the miles in. Especially at longer distances like 12 miles (and more) you can and should get away running at about 90 seconds per mile SLOWER than your target race pace. The rule of thumb provided by my coach is between 1-2 minutes slower than race pace. Good for you to want to get some hills in before your race - it would be hard to run the 1/2 without having a few hills under your belt. And the target of 15-16 miles two weeks before the race is a good goal - my coach would be proud.

Have a great weekend all,
Les

Les, I had to chuckle at your comments; if you ever make it out to Colorado and run with me you will know that my runs (long or short) are not about speed. :rolleyes:. The only problem I have with going 1-2 minutes per mile slower is that I almost feel like I am walking. Still, I must admit I feel pretty good about saying I am going out to run 12 and knowing that I will finish it. I never would have guessed that I could do it 6 months ago when I was struggling to run 2.

[JackieO]

Hi, all!

You won't believe this, but I'm signed in at a Time Warner exhibit in downtown Green Bay....we just spent an HOUR and a HALF purchasing a new projection tv at Best Buy. :rolleyes: Who ever thought spending that much money would take so long? But we learned our lesson with the last system we bought (10 years ag) and tried to assemble with some friends. We never did get it to work right, so we decided to opt for the professional installation this time.

Things continue to go well. DS was introduced to three incoming freshmen at the tennis club yesterday and is well on his way to establishing some friendship.

Hope y'all survived the blackout....I've gotta go find a salesperson to sign me up for digital cable!

[Leslie Ferguson]

Originally posted by Laura


Les, I had to chuckle at your comments; if you ever make it out to Colorado and run with me you will know that my runs (long or short) are not about speed. :rolleyes:. The only problem I have with going 1-2 minutes per mile slower is that I almost feel like I am walking. Still, I must admit I feel pretty good about saying I am going out to run 12 and knowing that I will finish it. I never would have guessed that I could do it 6 months ago when I was struggling to run 2.

Sorry :o I forget that I'm the person that doesn't slow down for long runs. I understand that going slower, especially when you are already running fairly slow, is difficult. I don't specifically follow the 1 minute rule either - my long runs tend to be about 8:35-8:40 per mile and my race pace is about 7:36/7:37. I guess technically that means that I'm just at the 1 minute point but it is hard to keep my pace down (unless I've had a good week of runs).

Jackie - Go with the pro installation and I hope that your digital cable sign up is without a hitch. Bonus that DS has already found some friends.

Weather forecast change for the weekend... isolated showers and thundershowers (originally it was hot and muggy). Maybe... lot of new mud to test. :D

Happy trails all,
Les

[Leslie Ferguson]

Boy what a gross day on the trail - it was like running in a sauna. I haven't sweat like I did this morning since my last visit to the steam room this past winter. It was so bad on the trail that we had one of our run/walkers stop at a water station and get so dizzy that he couldn't continue for almost 20 minutes - and then he was walking and barely shuffling. We kept him under supervision (me in my car for a good portion of it). But still probably 14 of the most tortuous miles I've run in a long time. But THEY ARE DONE!

And to top it off there was no good mud :( this morning. It seems that the rain that was predicted last night never materialized so the mud that was there was thae old gloppy stuff. Not nearly as fun to run in as new stuff.

How was every one's healthy living events this weekend?

See you in the morning.
Les

[heide]

Originally posted by Leslie Ferguson
It was so bad on the trail that we had one of our run/walkers stop at a water station and get so dizzy that he couldn't continue for almost 20 minutes - and then he was walking and barely shuffling. We kept him under supervision (me in my car for a good portion of it).

Ooh, I've been there, Les. More than once. Too much heat can be scary. Your runner will probably be wiped out for a few days. I've probably had heat exhaution about 5 times in the last 5 years. After you've had it once, you're more susceptible to it. Staying hydrated is the key.

We only managed 9 holes of golf yesterday because I went to some markets in the morning and stocked up on fresh veggies. It was good to get out though, regardless of how long we were out there.

I hope everyone else is having a good weekend and staying cool.

h