Congratulations Marie!!!!  Of course you did it. I never doubted for a minute that you would because you are the Mega Mighty Master!!! So very awesome!! You are my new role model. Sorry about the toe nail but sometimes battle scars can be neat, particularly if they don't hurt. You plowed through some pretty stinky weather! Hope you were able to get some memorable moments at the parks with the grandkids, too. It's a magical place.

Kathy, you and AZ are my other role models!! Waiting to hear about your HM.

Az, your level of energy constantly amazes me! on the hunt for a gym, we may be spoiled here in Cincy but I have excellent new enormous facility for $25/mo. including group classes. There's a full ladies' locker room with sauna, showers, and TVs behind the mirrors. I don't need the TVs or sauna but I know a woman who likes to heat up her clothes in it. If you sweat a lot, it feels good to change into dry clothes before going out into the cold. Probably healthier, too. It has a movie theater filled with cardio and a totally black light spinning room. I've had all of this in smaller gyms except the theater. Tried it once and wasn't comfortable. My faves are TMs in good condition with TV, ellipticals, bikes and the rest is gravy. You should be able to find a place that offers more than cubbies unless you are not near a large urban area.

Ray, good luck with your comeback! Don't let it frustrate you. It may seem slow in the beginning, but not too soon after you get going you'll see big leaps, like when you were a newbie, you could only add 10% but now that you're conditioned and once you're body is ready you'll be able to add 25% a week. Enjoy!!

Debra and Dan, enjoy those New Shoes!! I love my Sacouny! Slipped on a really old pair of Asics one day last week just for getting around and found that night my knees hurt. I'm blaming the shoes.

Dan, you said you adjusted your Max aerobic HR up. What made you choose the new range (other than speed)? Can you tell when you're going from a training rate into an aerobic rate and your HR is getting too high (without looking)? Have you been doing this long? Have you seen any rise in your aerobic level pace? I just finished my first week and started by measuring my pace at 121 (15mm) and 127 (12:30) and then it promptly dropped. I found three calculators associated with Maffetone that give me very different results with Max aerobic HRs of 111, 121, 127 (if you interpret it differently), and 126 to 135. I prefer using the highest value but understand the thought behind staying UNDER you max aerobic HR and if it works, want to do this. I just wish I could tell when my body is doing what. Yesterday ran 8 mi. outside trying to stay in the 121-127 range. Max HR was 134. Often went through short periods of feeling slightly light headed and faint, like something odd was going on inside for about a min and then it passed. I kept wondering if that was my body's switch from burning carbs to burning fat or if it was just bc I still have a cold. does this sound familiar? I guess I could just relax bc if this doesn't work, I'll find out in two more weeks and I"m still covering ground although toward the end of yesterday's *run*, my shadow was bopping up and down more than forward. I must have looked ridiculous. Just FYI, it's slow but you might be able to stay at 126 for an hour at 3.4 on TM just adjusting the incline after you're warmed up.

Re: change over, I'll anyone with a preference and more experience decide and will follow. I contribute to My Last Run and we are talking about changing but I haven't seen any change yet. Could have missed it though. Am buried in work and trying to install kitchen at the same time. I need a hug in the worst way. Tried to get company for just one weekend outing and was rebuffed by SIX friends and got a cold shoulder from one at a group run on Sat!! I don't like feeling sorry for myself but this feels awful. I don't plan ahead bc always canceling if the weather's good to get my run in outside. The price for training is high.

Run strong and enjoy, friends!!

MK,  Sorry you couldn't find anyone to run with.  Good luck with your kitchen.  Last weekend I ripped out the counters and sink.  Got the new counters in and new farmer's sink mostly in late Sunday.  Took a couple of tries to get all the pipes and fittings, so didn't get the sink hooked up until Wednesday.  Got the new tile backsplash up and grouted this weekend.  A bit more work on the tiles and then caulk along the countertops and sink and I'll be done (wife want to paint the cabinets). Can't wait to have a working kitchen again.

Debra, nice run!   Longest training run for me is only 10 miles.  Keep it up.

Dan,  Thanks for the info!

My test run got pushed to Saturday and cut it short at 1/2 mile.  Leg didn't feel right, not really pain, but felt tight.  Things usually feel better by 1/2 mile point, but it didn't.  Immediately iced it for 1/2 hour and then went back to work on the kitchen.  Walking around was fine, but by the evening there was a bit of soreness. Walking seems to be fine, so figure I'll be walking for the next couple of weeks and then I'll try again.  Sigh...

Ray

?
MK~so sorry that you could not find someone to keep you company for a weekend of fun and shame on all SIX of your friends and the fellow runner with the cold shoulder!  Like Deb..I wish I lived closer and I would love to run with you! (((HUGS)))

Debra~ Congrats on your 11.19 miles! On an indoor track no less! You Go Girl!!! I am fortunate to have belonged to the same gym for almost 10 years now. It is big enough to have everything you could want or need including a sauna, showers, dressing rooms, a women only cardio and weight room for those that are uncomfortable working out in the general gym area. We also have many classes that are offered under the monthly fee of 24.99 per month. There are about 15 or 20 of us that workout at the same time each day and have for years. Therefore we are pretty much like family! LOL This is men and women.

AZ~ so glad you found a health club that you like.

Marie! Still in awe of your 39.3 miles in 2 days! Your runs sound wonderful and I anxiously await more details on the run!

Ray~ I hope your leg feels better soon.

My second HM in 7 days was alot of run except for the drastic change in weather conditions. It wa 78 degrees, bright sunny and very high humidity which made for less than prime conditions for a HM! Add to this that there were only 4 aid stations with water and gatorage along the 13.1 miles and those were positioned within the first 3 and last 3 miles with nothing at the 7 miles in between! I learned along time ago to run with my own hand held water/electrolyte solution after being left with no water in these same conditons. My friend that ran with me...has not learned that lesson before now and had no water with her.We had decided that we were going to take it easy on this race since we were both sporting some sore muscles and various aches and pains from the brutal course the weekend before but due to the humidity and heat, my friend was sweating profusely by mile 2. We ran together for the first 4 miles at which time we were in the State Park area that was the 7 miles without water or porta potties. Thankfully, we did not need the potties, but my friend needed the water/gatorade desperately. My friend began to slow down alot due to dehydration and I did not want to leave her but she encouraged me to go ahead and she would catch up. I went on ahead, but would slow down in order to give her a chance to catch up with me. She would catch up with me and then fall behind again. At one time I thought she was just a short space behind me, but when I slowed down for her to catch me, she did not catch me. I stopped and looked back to see if she was okay. I could see her a good distance down the road and she was walking. I ran back to her to make sure she was okay and she said that she could not go on without water. She was drenched and did not look well at all. I had about a half bottle of water/electrolyte solution and a minature Pay Day candy bar. I told her to drink some of my water and gave her the Pay Day. She drank some and ate the candy bar and began to feel some better, but still very sluggish. She told me to go ahead that she did not want to hold me back and handed me the water bottle which was about a quarter full. I told her to just keep the water because she needed it worse than I did since I had been drinking regularly. I went on ahead, but tried not to get to far from her until I was sure she was going to be okay. She continued to walk so I went back and met her to make sure she was okay. She still did not look good so we just stayed together walking a little and running a little. By now, I was beginning to feel the effects of the heat and almost 7 miles without water and I welcomed the slow walk/run pace. Finally, we came out of the State Park section of the run and there was a water/gatorade station that was 3 miles from the finish line. YES!!  We both drank water and gatorade and a volunteer had orange slices! I have never tasted anything so good as that orange at that time! LOL ..At this point we were at about mile 11. My friend got to feeling better after the water/gatorade/orange but still not able to run that much. She insisted that I go on and wait for her at the finish. I went on and waited for her at the finish line. I crossed at 2:40:23 and she came over at 3:04:27 due to having to walk alot on the way in. Even though the conditions were horrible, we had a really good time talking and just being in the event!

Please consiser adding the minature Pay Day candy bars to your fueling for long runs and races! They are easy to carry and provide a great source of quick energy and the salt on the nuts helps to replace lost sodium! They are great!

I am doing my next HM on Feb. 9th with a different friend and then all 3 of us will be doing the Disney Princess HM in Orlando on Feb. 24th! We are so looking forward to this race!!! As I am sure Marie can attest...It is the most magical place on earth!!

Picture of us waiting for the race to start. I am the tall one! LOL

justrundan - Your experience confirms one thing I emphasize to anyone using heart rate to train: you have to know (or have a really good approximation of) your true maximum in order to set your zones correctly.  Exercising at lower heart rates has been demonstrated to have beneficial long term effects, though I think true Maffetone doesn't allow for any faster/harder workout for several months.

Len

Wow, Deb! 11 mi!! and your DS is training for a full? Amazing! "Some people like watching paint dry, I like watching running events!" => Hahahaha 

Ray, attack the kitchen until you can attack the road? Great idea! Been living with a microwave and fridge for five years. DD says, "I can't believe you live like this". I just think of all the other things I get done and ignore her.

Good going, Rich with the 10 mi. and Disney HM! You're already ready!! Where dreams come true.

Kathy, such a rough HM! I think it was Marie who convinced me to always carry my own drink, especially for a trail run. Love the hi viz leg warmers!

Dan, I also read that I need to do all my HR training below my maximum aerobic HR for the first three to six months (depending on progress) and when you regularly run at a higher HR, you may not see the base building benefits but you can add in one run of weekly speed work after the initial training and then slowly add back more until your pace gets stuck. Then you start the training cycle again. I'm off to see what if any effect training has had in the first two weeks.

Guys, I haven't had any more trouble than usual posting here but this site has always been tempermental. I've moved with Dan and the others to Running AHEAD and it has a lot less interference for the moment.

Dan, let's see create a group, www.runningahead.com/groups/50o5K - now will see if active let's me post here...

Ray

Debra- feel free to join in at My Last Run Was... (the capitalized one; there are two)  other people are joining in, the more the merrier.

Art- follow us to RunningAHEAD- I don't think there will be much action here once everyone goes over the the new site.  It is a lot faster.

I love this blog. Very encouraging and I like the info being shared. About to get back into my walking routine before resuming some jogging. Want to restart my c25k routine also as I was out of town for a conference and did not have time before or during the conference to do anything. Was going to attempt 2 more 5Ks before end of year but I'm really not ready yet so will start over. Plenty of time to do more 5ks in 2013. In meantime, walking will keep me active. Got to see if my gym has re-opened following Hurricane Sandy here in Jersey so I can get in some strength training. Weight loss is my primary goal and getting and maintaining good health. I'm doing things at 64 that I would not have considered when I was 30 and loving every minute.ON A MISSION.

TH? NH? MÁY ?NH CHÍNH HÃNGB? phát wifi 3g giá r?Th? nh? giá r?Th? nh? SD|SDHCTh? nh? MicrosdLoa nghe nhac MiniPin ?i?n thoai chính hãngRouter wifi 3g giá r?Usb th?i trangS? d?ng Internet trên xe h?iCung c?p usb 3gBô phát wifi 3gTh? nh? giá r?Th? nh? SD|SDH Th? nh? Microsd