Becoming Lean, Mean, Endurace Event Machines in 2008

[windwalker]

Good morning guys.

The race went very well. I got to see my old race walking buddies from the senior olympics and a lot of my runner buds. This was my first competition since last Oct so I was curious how my fitness was.

The race was a 5K in Franklin Ky, a little country town with lots of rolling hills. We started at the town square in front of the court house. The runners took off 5 min before the walkers and it looked to be about an equal turnout of walkers and runners. There was a long straight stretch about a half mile long so even though the runners took off ahead of us we could see the back of the run pack when we took off.

There were several racewalkers there but when the gun sounded the Tenn state Senior champion, Jerry, and I shot out to the lead and maintained it the rest of the race. At the beginning I was seeing a shadow off to my right and thought another walker was just behind me. But when we truned at the half mile mark I realized it was my own shadow.

We, Jerry and I, hit the 1 mile with him about 10 feet ahead of me, my 1 mile split was 10:39. The 1 to 2 mile was meandering through the residential area and I hit the 2 mile in 21;56. I was well within the back of the runner pack by now and so wasn't real sure if I had anyone close or not, so I just paid a ttention to good technique and told my body to relax during the last mile.

The last mile I picked up the pace a little but it still felt comfortable and the last tenth I sprinted out a little since I had some energy left. I had paced conservatively since I din not want my first race of the year to end with me out of gas before the finish. I crossed the finish feeling strong and ready to go more in 33:58, for a pace of 10:57 per mile and a new PR for the raceing panda. My effort was enouth for second place over all after Jerry. Last year at this race I was 4th.

No Jeanne I didn't race nekid. I would but you know Lily wouldn't let me post pics.

Now it's time for some food, a shower and yard work.

Sorry I wasn't around for a few days but my cable internet was giving us a problem. Hopefully the new modem they installed with fix it. We have it right now anyway.

I haven't been able to catch up but to everyone.

I'm having Erica download some pics of the race and soon there will be some pics on the towns news website.

Racing Panda

 

[KeenHo]

Good afternoon everyone! I wanted to post my "post hip flexor strain" numbers for this morning.

As promised I went out for an easy run of 3 miles. I took it easy and did well. Before I get ahead of myself, I downloaded some stretching exercises for the hip flexor and stretched it out good before I hit the road this morning. My plan was to run 3, but I decided to run 4 when everything seemed to be going pretty well. I definitely took it easy. I stopped at the end of each mile and stretched out a bit more (just as a precaution).

I'd be lying if I didn't say I was thinking about the hip flexor with every foot strike. I certainly felt its presence once or twice, but nothing more than a "Hey! Remember me!" kind of feeling.

Here are my stats for today:

Miles: 4
Time: 38:29
Pace: 9:37

Splits:
10:07
9:59
9:18
9:04

Tomorrow I will take the same precautions and run 5 (or 6) if I am feeling up to it. At this point, I should be.

Have a great weekend!



Howard

 

[laughinplace199]

Hi Everyone! I see that this thread was started in January. Even though I've been reading the WISH boards since about that time, I somehow missed this great thread. It it OK if I jump in now?

For 2009, my main goals are:

* to become a more fit person through diet and exercise
* to complete the WDW marathon (I have a 1/2 marathon planned for October, which will be my first race ever )

I can't even imagine what it must feel like to cross the finish line of a half or full marathon, but I get giddy just thinking about it!

 

[laxdef69]

I was in the Naperville Sprint Tri.

overall place: 224 out of 1369
division place: 24 out of 85
gender place: 197 out of 780
time: 1:16:38
pace: 0:
400 Meter swim: 8:43
t1: 3:03
20 k bike: 39:33
t2: 1:31
5k run: 23:50
penalty: 0:00

Side note, the 5k run time is also a PR!

Hope everyone had a great lean mean weekend!

Mike

 

[KeenHo]

Mike~ Congratulations on your Tri results and the 5K PR!

Hello Athletes! Thank you for all your support. I really need and appreciate it. I hope your weekend is going well. I played chicken off and on with thunderstorms today.

I ran two miles earlier in the day and made it home to witness a hail storm with hail 1/4 to 1/2" in size and smaller. Then it cleared up most of the afternoon and now it is raining cats and dogs and thundering with lightning outside. I ran 2 miles early on and 6 this evening.

Here are my stats:

Miles: 8.01
Time: 1:11:20
Pace: 8:54

Splits:
9:08
8:35
9:09
9:22
8:37
8:49
8:41
8:55

I think the Hip Flexor strain is behind me for now. I was cautious today and stretched it out before and during the run. I felt pretty good overall and I think my splits are evidence of that.

I hope everyone has a great week!



Howard

 

[laxdef69]

Great times on your run Howard!!!

Congrats

 

[princessrunner]

Good morning meaners. Thank goodness Mike and Howard are here to keep the thread rolling over the weekend!!

Dave: Super congrats on your race. And nice pick too...rrrow!!

Laughingplace:

Howard: Wow, nice run. I did 8.1 this weekend at a considerably lower pace. Your progress is fantastic and yay for no hip flexor hurting!!

Mike: Great job on the sprint tri. Makes me want to jump in the water and do one too....not....okay not yet.

Everyone else: I hope to hear from everyone today!!

From the Great North Woods, well yes I did 8.1 over the weekend in 1:25:25 at a 10:36 pace, which I am really happy with. I was working on keeping my heart rate in the 75%-80% range and a steady state fat burning run. I felt really good afterward, did my ab work and some stretching. Ah, normalcy has returned.... I am really starting to embrace the Runners World program and the miles that you maintain. Now, working in more gym time is the next focus. I was fortunate to have a Beach to Beacon participant from disneyrunning.com PM me with a link to the Maine Track Club site where there were finish line photos posted too. Yes, a far, far better photo of me that makes me look "normal" or normalish for me anyway. It is clearer that the hip thing was my phone and gels in my pockets and the camera angle from the ASI photos was odd adding some pounds. I looked at the photos of my friends (she is 5'11" and he is 5'7") and they look the same height in the photo... Clearly bad picture taking, I knew it all along...

So up for me today is 3-5 miles with hill sprints. I need to hit to grocery store and well, maybe the NB sale again. I bought a Bonita running skirt in a small and the shorts don't ride like the mediums . I also want to look at some racing flats that they had there. So yeah, I am going to the grocery store....

Best of days today leaners and oh, one more thing, for my PT test I have to elicit clear and concise goals from 4 other people besides myself so can you all help me out with that? No lose weight or get in better shape, clear goals like define my abs (my personal goal) and improve my endurance to endure 36.3 miles, etcetera. Thanks guys, you rock!!!

 

[amykab]

laughinplace

Dave Sounds like the race went great! on the PR! I can't get over how fast you can walk!

Mike Great Job on the Tri! and on that 5K PR time!

Howard on your miles and for no hip flexor pain!

Lisa I think my clearcut goal right now would be to run 5k with no walking. Is that what you are looking for?

Finally finished W4D3 last night. It went ok. I wouldn't call it a stonker, but I think I was still somewhat dehydrated from being at Buschgardens on Saturday and consuming way more dehydrating beverages than I did hydrating ones. My running legs didn't show up until the 2nd 5 minute interval.

After 3 weeks on my schedule, I have decided that friday is not really a good day to schedule anything. I think it will definitely be a rest day. I am going to switch my runs to tues/thurs/sun. This will work well for the MfM plan I will be following for the 1/2. LR's will be Saturday or Sunday.

I signed up to volunteer for water stop 11 for the full!

Hi to everyone!

 

[Steffwalks]

Good morning!

Lisa - I knew it had to be the photographer and not you!! My clear and concise goal is to begin marathon training this morning, completing my first marathon in spring (April) and doing the Dopey in January 2010. Let's see that gives you a definite plan with a time line!

Howard - Great to hear the hip flexor is better.

Mike - WOW! Way to go on the tri, especially the PR!

Dave - Good going on that race! That's awesome! I knew you would be smoking!

Amy - Thanks for volunteering! Stonkers happen. You learned from you experience and made adjustments! It doesn't get any better than that.

Laughingplace - Welcome!

As for me - No exercise this weekend. I had the grandkids since Thursday. We went to the movies on Saturday and saw Journey to the Center of the Earth in 3-D and Wall-E. We had a great time.

Today, as mentioned above, I am starting my first round of marathon training. In the middle of it, I will be doing the Palo Duro Canyon Trail race. That will be an interesting training walk. LOL For those who don't know, Palo Duro is the Grand Canyon of the plains. When you look towards the area it is just perfectly flat, but as you travel towards it, the canyon literally opens up at your feet. The Plains Indians wintered in the canyon, many tribes at once. The bitter wind and snow didn't reach the canyon floor. And food and water were readily available to make the long winter easier for everyone! Anyway, I will be doing a 20K loop in the beautiful canyon....I will get to see the sun come up, reflecting the beautiful rock formations and colorful canyon walls.

 

[JustSmile]

Good mornin' all!
Connie...switching Snickers for dog food! What was she thinking? That cobbler recipe is a favorite around here! Yum!
Jeff...thanks for the info on the race path.
Dave....nothing like your shadow to keep your pace up. Awesome, job! Your pace is so amazingly fast.
Howard...Yay to running with no pain and quickly to boot!
Julie.... we're glad you're here.
Mike....Yay, for a new PR.
Lisa...have fun at the "grocery store". How do you like the Bonita skirts? I've seen them on the NB outlet, but I'm always hesitant to buy without seeing in person. My goal is to take 2-3 inches (maybe even 4) off my waist. Apparently, when a 5'3 1/2" gal has four babies with 3 of them being well over 9#, well.....crazy things happen to your abs. Feel free to offer suggestions.
Amy...WTG on the volunteerism...I still haven't signed up and am thinking I might just be a cheerleader. I could look it up, but where is stop #11? Is your lil' pumpkin all back to normal now?

Everybody else...

I got in my 3 miles at the lake in a slow pace (for me) of 34 and some change. I was not happy and made myself walk/run "the hill". It's 3/4 mile straight up (at least it feels like it) So total, it ended up about 4.5 miles. Whatever it takes to get it done. Also, I really started writing everything down and counting my WW points again. It's been 5 days and no loss. I'm really discouraged, but I'm sticking with Mike's theory of the 2 week rule and hoping that in another 9 days I'll see something! At least that will keep me on track.
Take care Lean Meaners and have a great day!

 

[Worfiedoodles]

Hey Lean Mean Brigade!

I'm hoping this doesn't turn into a , but I'm in crunch time at work this week (yep, 3rd week in a row, it will end some day ), and I haven't even been reading today, let alone posting.

I'm 10 for 10 with the double dip workouts. After my bike ride this evening it'll be 11. Yes, this has resulted in something pretty spectacular, but I'm going to wait a few weeks to give my weight loss. I need for it to settle so I can own it! All the weight workouts (every other day, arms) have me starting to get the beginning of teeny tiny definition, so that is psyching me up. I always lose on the top half of my body first, which makes the bottom look even worse, one of nature's cruel jokes.

Tracey -- You are due for a fantastic loss! 5 days with no movement means when it does happen it will be spectacular!

Connie -- The canyon sounds absolutely beautiful. What a wonderful place to run!

AmyK -- We all have one day that just doesn't work well. Oddly enough for me it's Friday, too! I have been making it work, but it takes alot of flexibility.

Lisa -- If I never have to write another goal, it will be too soon! I have to write goals and objectives for pretty much every proposal I do (the govt. is big on evaluation), and my best advice is KISS.

Howard and Mike (and Jeff, of course!) -- You are running machines! Fantastic times!

Julie -- Welcome, Cousin! You'll find plenty of Team Ohana getting Lean and Mean!

Dave -- The race sounds fabulous and you look fantastic! We our Panda!

Shout outs to Stacie, Wendy, Cindy, Bill, Jeanne, Beth, Vic and the lurking Meaners!

Oh my goodness, I almost left out Debra! That is just wrong on so many levels! I hope things are shaking out well with your potential job, and all the family issues. I know, you're busy being Lean and Mean!

Everyone have a great week! I probably won't get to post much, but I will be reading and enjoying all the adventures!

Was anyone else disappointed in the Olympics opening ceremonies? I guess like the Canadians, I just don't get the Chinese sensibility for entertainment...

Maria

 

[laughinplace199]

Thanks for all of the welcomes, everyone. I'm looking forward to being a regular on this thread.

Maria, nice to see you cousin!

Have a great evening everyone!

 

[Steffwalks]

Good afternoon, Meaners!

Maria! - Dissappointed in the opening ceremonies....well, yeah! I got the huge production and the triumph of man and machinery, but I would have been happier with some spectacular fireworks! It was just kinda weird, if you ask me. I know there was all kinds of Chinese symbolism, but it couldn't stand on it's own, seemed everything had to be explained. And besides what's up with drums that don't drum, anyway and why do you need a zillion drummers on drums that don't work???

Debra - Where are you??

Did anyone catch the men's swimming relay! Wow, what a race!

I did my 6 miles this morning. The first half I had a PR for every mile, but things went wrong from there. I got to my turn around and my foot went all tingly like it had fallen asleep. I loosened my shoe lace hoping that would cure the problem and slowed way down so I wouldn't injure myself. It took nearly a mile for mly foot to wake up! By then, I had lost momentum and was being dusted by oil production hands as they sped by going too fast. In the last mile, the vicious dog came clear into the road charging me, so I had to pepper spray the son-of-a-gun. I hit him square and fair. Hope that does it for him.

On the bright side, I had a really great 3 miles and I saw a momma turkey and her 5 baby turkeys!!

Anyway, it was an experience.....one I hope I dont' have to repeat, any time soon!

Make a great day! -- Connie

 

[windwalker]

Hi guys.

It's been nutty for me this last weekend. I had to work over on sunday since carpet installers were coming to put in to tear out the old carpet and put in new. The job was supposed to be over by 1 or 2 am but I didn't get off till 5:45am. Nedless to say not much sleep.

We had planned on a 10 miler today but we did 6 instead at a relaxed pace. More of a brisk stay loose and get some steps in kinda workout. Probably best anyway since the minor soreness from the race ahs set in today or I'm just tired.

Hug for the princesses and high five for the guys.

Everyone have a wonderfull evening.

Leaner Panda

 

[amykab]

Hi Lean Meaners!

Connie Glad to hear that at least half your run was awesome and that you completed the 6 miles despite the dog!

Maria on all of your workouts! Can't wait to hear about the great results.

Tracey For me I know that it takes about a week and half for any real weight loss to show up. It's one of the reasons I only weigh myself 3-4 times a month. I seem to miss most of the day to say fluctuations that way.

I've been totally engrossed in the Olympics. The swimming is so much fun to watch. I think that Michael Phelps is part dolphin or something.

Unfortunately DD is again. Pink eye and the beginnings of an ear infection. AND she has that kidney reflux that she had the test done for last week so we have to take her to a pedi. urologist. Taken individually, none of these things are that serious. But I think it's because they've all happened at once that it seems super overwhelming right now. I am so so lucky that my job is flexible. Anywhere else and I am sure I'd be fired by now. I'll be working from home tomorrow. Hopefully the eye goo will clear up by wednesday.

W5D1 for me tomorrow. I am really glad that I have discovered running and that it's something I am able to stick with. It is a great outlet for stress.

everyone!

Have a good evening!
Amy

 

[KeenHo]

Hi guys! Today was my XT day. I still took it a bit easier than usual. I did the miles, I just didn't push it too hard. By the way, funny thing, the bike I used last week that (I believe) contributed to my Hip Flexor Strain last wee is now "Out of Order." Strange? I think not!

Tonight I used:

Upright bike: 6 miles in 20:44
Elliptical X-trainer: 3.1 miles in 28:14

I decided not to lift when the place was mobbed. I didn't want to wait.

Have a great night! GO USA!!!



Howard

 

[princessrunner]

Good morning meaners!!!

Connie, my cybertwin, you cursed me...In my last 0.25 mile of my 3 mile superb run last night my inlaws neighbors dog launched from between cars in the yard and struck a glancing blow on my little booty. Nice dog, a little high strung at times but never has this happened before. She walked off wagging her tail like she was all that. I wagged mine the rest of my 3 miles albeit a little slower. I guess that is one way to mess up a great run. So, thanks for the curse!!!! Thank goodness neither of us was injured in the ordeals! Darned parallel universe.....

Howard: Out of order? Huh, nearly put you out of commission. I always love that. I ran on a TM one day at the gym and the belt kept slipping and I kept tripping. I complained, they checked, told me it must be my gait and the next day it had the sign on it.

Amy: for you and for DD.

Dave: Get some sleep you silly panda!!

Maria: I have to elicit these goals. It is part of my final exam. I also have to track calories for a month and make adjustments. I have to calculate body fat percentages, etcetera. It is just part of the process. Hopefully by ToT, I should be ISSA certified!!! So anyone who wants to write out a clear goal with a time limit attached to it, feel free to help a poor person out!!!

Debra: Heeeeeeeeeeeeellllllllllllllllllllllllllllllooooooooooooooooooo.....

Everyone else: Have a tiggerific day!!!

From the Great North Woods...well you heard the ending of a great run. A 9:43 mpm average with a slow start, slower finish and a remarkable 8:34 mpm average for the middle mile. Yes you read that right. I knew it was fast but not until I checked my trusted partner, Garmin at the end did I realize how great it really was. If not for the dog, the run would have been under :29:00 which would have made me really . I seem to be doomed to accidents precluding PRs. On the up side, NB is sponsoring a Hospice 5K on the 23rd in Skowhegan which is mostly flat and downhill so a perfect place for a PR. The only problem is we have to run across a swinging bridge so I am not so sure about that part. Not big on bridges, especially ones that swing the more people you put on it!!

Today is supposed to be 70s, overcast but not raining and I have a 4-5 mile tempo run on tap. Fingers crossed for another great run. I have felt so good the last 2, there must be a stonker on the horizon!!

Later days Meaners, everyone make the best of your own!!!!

 

[Steffwalks]

Good morning Meaners!

Lisa, my sweet cybertwin, I am so sorry that you were also cursed by the dog. At least, we both had some great time going into the dog incident! Today, will be wonderful, I promise. I went for another 6 miles last night in the dark, no problems!

Debra - we are missing you.

Howard - I can't use a recumbent bike at all, it messes up my hip! Be careful on those faulty machines, they will eat you up!

Amy - I am so sorry to hear about your poor little dear. There's nothing more difficult on a mommy than a sick baby. Here's hoping you both feel better fast!

Take a nice long nap, sleepy Panda.

Tracey - I couldn't understand trading a delicious Snickers for Dog food, but then, I have never tried dog food!!!

Y'all make a great day! -- Connie

 

[JustSmile]

Mornin' Meaners!
Maria... for "something pretty spectacular"! I can't wait to hear your success. Now, I'm hoping that "spectacular" comes my way soon. I missed most of the opening ceremonies (we were on the road). I did see the ending where they lifted the gymnast up and he "ran" around the top of the stadium. I thought it was pretty cool, mostly because I kept thinking that he must have incredible core strength to hold himself upright like that for so long.

Connie...WooHoo for Michael Phelps--he's amazing! That men's relay was incredible. I was so happy for the American team--just shows you the French shouldn't be talking so much smack! I think the trash talk against the U.S. gave them that little bit of Umph! they needed. Oh, dog and pepper spray! Glad all was o.k. Nice job on that 6 mile run filled with wildlife.

Dave...miles are miles

Amy...Oh, no, your poor baby. Soon she'll be feeling back to herself. Sending ixiedust: and your way.

Howard....sore hip....broken bike....stay away from that thing

Lisa....go, speedy, go! I'm dreamin' of an under 30 time. Use that swinging bridge to your advantage and get over it as fast as you can! I posted my goal of abdominal inches lost---I'd like it gone by Jan.

My DS2 loves his binoculars! We realized that when he doesn't have them, he makes his own by holding his little hands up to his eyes and making circles with his fingers to look through. When we hit the lake road, he'll say, "Does anyone see deer? Put on your noc-lars." Now, we know what he's saying but it can sound funny. We headed to the outlet mall and DH was holding him and he kept trying to get Daddy's attention to show him some sunglasses. Well Daddy was busy watching the other kids so DS2 finally put his hands on Daddy's face and said VERY LOUDLY..."Daddy, I said turn around and look at the knockers!" Needless, to say, the woman behind Daddy did not think it was funny and it was pointless to explain that DS2 was talking about sunglasses, sooooooo.....we all just skedaddled out of the store...and we're still laughing about it.
I ran 3.5 miles on the TM yesterday. Top speed was 10mpm. The kids go back to school tomorrow so I'm thinking I'll be putting the little guy in the jogging stoller and getting some more road miles. I'm alot slower pushing the stroller, but that's okay. Today is pilates, crunches, and push ups with a slow easy 2 miler. Take care all and have a great one.

Debra, Stacie, Beth, Vic....and everybody else...

 

[windwalker]

Good morning guys and pretty princesses.

Well I got a good nights sleep and feel much better. I was going on a 3 hour nap yesterday, so pretty much just one foot in front of the other.

Erica is still staying true to her veggie lifestyle. No dead animal carcuss for her. She is down 17 lbs and feeling better than she has for a long time.

I still have to have my fish and some white chicken or turkey. About once a month or so I'll get sasuage patties with my veggie omlet. I'm getting leaner and stronger but weight has stabalized at about 159. Remember 5 mo ago I was 183. I've also lost 3 in off my waist also so I've really leaned up more.

Once Erica is down a bit more I will start working with her on the weight training. Since only muscle burns fat we need to increase her all over muscle tone not just lower body.

Ok enouth about us. How is everyone today, the whole weekend and yesterday was a blurr.

Where has Debra gone? I know we have lots of breathtakingly beautiful princesses, but she brings a wonderfull qurkeyness to us as well as her pretty self.

Lisa, of how horrible to have a wonderfull run end with a darn dog attack. I hope your hubby pampered you all evening and hugged you lots to make you feel safe and warm.

Connie how is your shoulder doing today? Don't you get it checked here soon?

We love or Maria to. You make me smile. I picture you as a famous artist sitting on a hillside painting a seascape. Panda crystal ball look into your future.

I have a wagon tip for the day: At least once an hour get up from your desk and walk outside into the sunshine. Instead of a trip to the soda machine, get a drink of water and feel the warmth of nature on your skin.

Ok time for me to scamper off and get a 10 miler in with Erica.

Have an awesome day y'all.

Leaner Panda