Don't FALL, now Hakuna Matata Team!!!

[windwalker]

My class went really well today. I only had one student, a Dr's wife. Her personal trainer recommended that she take my class because she has a disc degeneration problem, Erica has that also, and can't run for cardio. Her husband and son are runners and she wants to do the races to, but as a racewalker. She has Dave McGovern's book but didn't get much out of it. She said the class was great and is excited about continuing and learning more.

Here is my lesson plan:

EFFECTIVE WALKING

1. INTRODUCTIONS

2. WALK BASICS

A. ARM SWING
B. STARTING FROM THE HIP
C. STRAIGHT LINE WALKING
D. BACK STRAIGHT, HEAD UP
E. FEELS LIKE BABY STEPS
F. WALKING DOWN STEPS

3. WALK PRACTICE

A. 5 MIN WARM UP
B. 20 MIN WALK
C. 5 MIN COOL DOWN

4. STRETCHING/STRENGTH BUILDING

A. SHIN/CALF ON STEP
B. QUAD/GROIN/HAM/HIP/GLUTE ON MAT

5. EQUIPMENT

A. BODY GLIDE
B. SHOES
C. CLOTHES
D. ROLLER/STICK
E. WATCH/GPS/HRM


As I get people more trained they can help me work with new walkers. I'm going to make sure the advertising gets out better now that I've seen the class works.

Anyway good morning y'all.

Teaching Panda

 

[funwalker]

Erica - You did good girl plus you gave several of us a nice cardio workout. I was seriously going to consider having foot surgery! My Minnie Athletic Skirt still has not arrived.

Dave, I want to be in your class it sounds Great! And to think she has the best trainer with One-On-One training. What more could one want?

Gym this morning, Hagen library play group, and veggie shopping this morning

 

[Goofyin08forErica]

Hi everybody!

Sorry no cardio from me today! I am taking a rest day.

Hope everybody is doing good!

Erica

 

[wdw4us]

Dave, your class sounds great wish we had something like that here. I'm sure if I went to a Gym I could get some sort of personal training but for now I like things the way they are.

Erica, a well deserved day off.

I was so tired this morning. Mark had to watch Sara Palin last night so we stayed up till 11PM if he listen's to McCain tonight he'll do it in the living room not the bedroom. Sheesh! When that alarm went off at 4:40 I didn't think I could move but we did go out for our 5 miles. Around 11am this morning I just about died, was too pooped to do anything and I"m at work with the phone ringing off the hook. Went home at lunch made a grilled cheese sandwich, chips and then a 20 min nap. On my way back to work I grabbed a sugar free popsicle. It was a more productive afternoon.

Time to shut down the computer here at work, have a good evening, I may take another nap when I go home before dinner.

denise

 

[funwalker]

Good Morning, Team!

On the run - Gym this morning - so glad I have a couple of more days to get miles in. I hope to get in a longer walk in the morning but will go by how the foot feels

Went for another foot massage/reflexology last night - foot feels much better every day.

Hagen is more help at the moment than I need - Yikes he is trying to use a yellow highlight in my computer chair!

Enjoy all the moments today brings

 

[Goofyin08forErica]

Hi teammates!!!

Another rest day for me today as I had a looooonnnnnnngggggggg staff
meeting after work this morning and I am running a little short of sleep!

Margie: I remember my DD21 at a very young tender age deciding that all our
plain walls needed at least one dinosaur and 1 killer whale on them!
That was when I found out that the washable markers are not
washable! This same child also decide to mix flour, cocoa, and
water in both my pantry and her dresser! Thankfully she outgrew
this!
Well, I better go and get ready for work! Hope ya'll have a great weekend!

Erica

 

[wellesleyprincess]

Dave, Glad the class went well! I'm sure you're a great teacher.

Erica, good job on the 10-miler the other day.

As for me, I did 4.75 in roughly 40 minutes today (8:45 pace). I think my long run this weekend will be 5+ (a new distance PR), but that depends on the weather. My friends and I also walked to the library and dinner today, so that was about 1.5 miles round trip.

Best,
Jen

 

[Villains_Rock]

Well...I am home. I returned with a sinus infection (complete with fever) and am extremely itchy rash on my ankles (which I get every time...it must be a disinfectant spray I they use). I bought and wore a pedometer and most days we actually walked more than 20,000 steps. It's a big difference between that and how much I walk when I'm there with my mom. Jordan and I were trucking around those grounds like real troupers! I even got to run two mornings!! He loved it and agreed to book the bounceback...so it looks like this could be a yearly trip for us!!

It'll take me a day or so to catch up with everything. I've sent Connie my totals for that last week in Aug (complete with one LONG day of Disney walking)!!

Anyhow..hope everyone is doing well. Happy September!!!

 

[windwalker]

Eva is back Glad you had a good time, yuck on the ankle rash, diaper rash cream is a good cure all for rashes.

Short workout for me today, 2 miles going progressively faster each lap, then weights and stretching.

Have an awesome day team.

Walking Panda

 

[bunnyfoo]

Hi everyone! The weather is definitely cooling down here which makes it nice for running! It's still a little humid but that's okay. I went out for my morning run but I'm having some trouble with my knee again I think it's from a couple of weeks ago when I was at DF's house. I forgot to bring my new running shoes with me and decided to go out for a 30 minute run in my old pair. I didn't think it would make that big of a difference (I guess I'm wrong). Haven't been able to get a hold of my PT either and I'm not sure if I should keep sending him messages since it is the weekend. So it looks like I'll be walking my route tomorrow.

Dave - Got any walking tips for me? I think I'm going to be walking for a bit until I can see either my PT or chiro. Glad to hear your class went well!

Kathy - Sounds like my office! I'm always drinking green tea and have my wrap on. Adjusting the thermostat doesn't seem to make a difference either.

Margie - Did you order your skirt from RunningSkirt.com? I received mine yesterday (not a Minnie) so you should get your's any day now Mine came with a laundry bag but I didn't get my 20% discount

Eva - Welcome back! Sorry to hear about your sinus infection... DF or I seem to always catch something when we go to WDW - thankfully not until we get back! Did you go on Toy Story Mania? I've heard the lineups are crazy!

 

[katwalks]

Good morning, team! What beautiful fall weather we're having! DH's niece and her son are here for the weekend. We did 6.5 miles yesterday morning on the riverwalk and then we all took the canoe out for a few hours. I thought I'd be sore from the rowing and from lifting that heavy old thing on and off the top of the pick-up, but I'm not.

Dave, your class sounds great!

Actually, it sounds like things are going pretty well for almost everyone!

Eva - sorry about your sinus infection, but I'm really glad Jordan enjoyed WDW and that you'll be heading back! That's a relief!

Bunny - I went out at lunchtime on Friday and bought hot chocolate mix (1 diet and one regular) for the whole office! LOL!

Margie and Erica - your stories brought back such memories of my own DD. Ah, yes. Nearly brought tears to my eyes - tears of joy, that is, that she lived to grow up and have two children of her own to pay her back!

Well, I need to get a load of laundry in the washer before I go out for a walk. (I know you'd all be disappointed if I didn't use the laundry icon at least once a weeki! )

Enjoy the rest of the weekend!

 

[windwalker]

Good morning y'all.

Busy time for me right now. I'm working and thinking on a business project, that's hard for a senile old fellow like me. Then my class getting going to promote walking and finally I'll have a blog going soon. I don't know that anyone would ever read it but I can try to keep it interesting and informative, ya just never know.

My class will have at least two students this time so it doubled.

Glad everyone is doing good, you feeling better yet Eva?

Connie you will be in my thoughts this week, good vibes for a quick recovery.

Ok off to make a flyer for my walking class.

Walking Panda

 

[wellesleyprincess]

Morning everyone!

Last night was really stormy and I saw lots of limbs down this morning on my run.

I have a new distance PR. I ran 5.25 miles this morning and was able to maintain an 8:45 pace. I think I could have gone further but why push it. I'm thinking about upping my standard runs to roughly 5 miles and trying to do a full 10k length next sunday for my long run, but we'll have to see how it goes.

Eva, welcome back! I hope you had a nice trip!

 

[PandasPrincess]

Hi Everybody!


Connie: Could you please add my miles and hours to our team log? 15 miles
and 4:12 hrs. I had to change my user name and can't PM yet!
Will be keeping you in my thoughts this week!

Eva: Hope you are feeling better!

WP: You are really doing great!

Margie: How is you foot?

Everybody else: I hope you have a great day!

Will be back later!

 

[Scott H]

Hey Kids we are alive and well, and have not been shipwrecked by Hanna.

DL report to follow: we are at WDW at AKV in for diner and the evening. We head home tomorrow. Getting some miles and time in, Lynn will report for us when we get home.



WDW MARATHON WEEKEND REORT:

We had very good flights out of Denver, All went well and we arrived at DL resort at about 1:00, dropped bags with bell services and headed to the Expo, The expo was kinda busy, but the lines moved right along. Bought a couple of items and met some cruise friends for diner at the Anaheim Garden Walk. This is a shopping district a short distance from DL. The went to a grocery store from some basic supplies.. When we got back to the DL Hotel we decided to take a walk to locate and early spot for coffee. Just so happened we were at Jamba Juice right at 7:00 and ran into Jeff’s WISH meet. Very nice to meet some more folks.

The next morning we were up and at it for the 5K, Got some coffee at the DL Hotel and met up with Linda and Robert on the walk over, I had kinda decided to walk with Lynn , Linda and Robert, but that changed when we started, Had a nice 5K with a easy.9:30 pace.

Strolled back to the hotel , cleaned up and spent the day at CA with Linda nad Robert nice relaxing slow day with lots o breaks to ice Roberts knee.

Had a diink at Naples with folks from DisneyRunning.com , then met some cruise buddies at the UVA bar at DTD, ice place , and the portions are tap assize, all very good. The off to get stuff together for the next day.

I slept very well and we were up at about 3:00 , out the door, coffee at DL resort, and off to meet folks at the R tent. Some how my GPS was locked on a return navigation screen, got that figured out and we made our way to the corals,

The start went off well, made our way through CA then over to DL, doing good feeling strong, popped a bag of Jelly Belly beans in my mouth at mile 4, felling, good, pace is in the 9:30-10 min range., taking on water at every water stop, and at mile 6 water and power ade, shortly there after, stomach cramps start, Then the need for porta potties is felt, 4 stops over the next 4 miles, water is hard to take on, thought of any food is yechko, keep plodding away, Started to walk run at about mile 10 ish. Stomach was acting up, There is where I really slowed down, pace dropped to abut 14 Min miles, confirmed by GPS, Walked and ran the last miles in and finished with a time of 2:51, I know I was a hurting puppy, Got our KEWL medals and waited for Lynn to fini. Thought of food was not high at this time , took on water,

A little bummed as I was hoping for a way better time , but lessons were learned, plan better for electrolyte replacement, and avoid the powereade . It was weird as nothing like that had every bothered me before. Got some salty stuff and felt better and took on more water, felt whole lot better by 5:00. This will definitely aid in planning for WDW in January. It may have just been a bug, I will plan a very long run and see what happens. .

Lynn did great , I am very proud of her,

Back to the room , still feeling a little gastric distress, washed out our race clothes and cleaned up, Lunch and then to ESPN and met up the Disney running.com folks. Then shuttled to LAX and are off to MCO.

Talked to several folks who indicated the powerade they had at mile 6 was a little funky, and there were a couple of folks I met experienced the same issues.

We made to MCO, and then to the port, had a long wait to get on the ship due to an inspection and some trying to bring some illegal stuff info the country.

Tropical storm Hanna is not an issue so far, in Nassau to day, So we will see.

 

[PandasPrincess]

Welcome back Scott & Lynn!! Glad ya'll had a really good time!

I did a warm 4 miler in 58:55 this afternoon!

Kathy: I have lots more stories of what DD21 did growing up that will totally
embarrass her! I plan on making a little memory book of these to give
her whenever she becomes a mom!!

Well I got to get ready to go out for our weekly Mexican dinner!

 

[wdw4us]

Well I did manage to do 5 tonight. I certainly didn't want to. I had a headache was grouchy and giving Mark a real hard time. I wanted to stay home and sew and pout about my head. He was not hearing it at all. He KNOWS that if I go walking it will help circulate the blood in my neck from my arms swinging back in forth in the powerwalk position. Of course he was right, what a pain in the A**. Now my neck doesn't hurt, I have miles for the team and will do just a bit of sewing.

Erica, love the "new" name.

Scott and Lynn, sounds like you did fine. I'm glad you mention the water/poweraid stuff. While walking tonight I had briefly thought about not bringing my water belt to the 1/2 in January. I think you answered my doubts, I will bring it and use my water. I had watered down the poweraid in last year and it was still to sweet for me so it'll be just water this time.

BTY-- Mark and I were going out to dinner Friday night - where Miranda works. We were on our way and a couple was crossing the street in the front of us. Kids talking, holding hands and delaying us. No big deal, we had plenty of time. We round the corner and go down a road to merge onto the highway, Mark is driving and all of a sudden he swerves, slams on the breaks and I go back and forth sort of like the Dino ride. Down comes a tree landing on our hood. A second earlier and we would have had it directly on our heads. I know my mother or some other guardian angel put that couple in front of our car and gave them the right pace to delay our arrival at that falling tree. SO, if you get delayed, you just never know, it is a delay or your guardian angel?????????? Patience behind the wheel, it could save your life in more ways than one!

Mark will see his friendly body shop man tomorrow for an estimate..

denise

 

[PandasPrincess]

Denise,

I am so glad that neither you or Mike were injured by that tree!

I am glad our head feels better too!

 

[windwalker]

Hi y'all.

I have a blog now.

http://pandaendurance.blogspot.com/

I can irritate even more people.

Welcome home Scott and Lynn.

Hi Denise.

Blog Panda

 

[Rpsemont]

Hi everyone! doing my once a month check in. wish I could visit sooner, but I know whenever I "peek in" next thing I know and half hour to an hour is gone getting caught up. I never did revisit the August thread.

Connie - Thoughts will be will with you this week for a successful surgery and speedy recovery

Erica - Nice new name. I keep thinking of changing mine, since it was the result of a typo and drives me crazy. Congrats on the 10 miles!

Jen - You training schedule looks good - for all I know Now that school's back in session and the after school schedule is set, I've also figured out my schedule - Sat will be my long day (this week I did 6.27 miles), sunday a shorter easy day (2-3 miles), Monday rest, Tuesday will be an attempt at inverval training (of sorts)(4.0 miles) wed will be an easier day (later cross training) Thursday a push day (4.0 miles) friday will either be easy or rest. This year DD has gymnastics training Friday 4:30 - 7:30 and for the first time since before she was born (13+ years ago) DH and I can actually reinstate Friday night cocktails. Of couse years ago, that meant 2 martinis and then some... nowadays it means one martini and a galss of wine, then better be water until we're home In late October, I'll rejoin the YMCA which will allow for some "real" crosstraining and also some flexibility and pilates classes.

Scott - thanks for the report! Hearing of others peoples experiences puts those important seeds in you mind that sometime grow to an important thought at just the right time (does this make sense?

Denise and Mark - so glad you weren't hurt. And you're right about patience behind the wheel.

Panda Dave - congrats on your students and your blog!


So for me, the end of summer led to a couple light training weeks, but now it's fall and we're ready to go. I was a bit discouraged last Thursday. I did a 5K race that is held weekly and had a horrible time for me 43+ min! The other two 5K's I've done (including my first 3 months ago) were 37+ min. Not sure if it was the over 90 degress temps or the steak and cheese I had for lunch - but I was jogging 8 minutes, walking 2 and my heart rate was at almost 90% for most of the race UGH!!!!
Of course, yesterday I did a 6.27 mile walk in 1 hour 33 minutes, heart rate nice and low (60-70%) pace overall pretty good for an "easy" train 14.83/minute. I felt a little redeemed but did end up with huge red welts on my arms. Guess I shouldn't have worn the t-shirt.


well, it's been an hour!

Gotta go - small bowl of ice cream (frozen yogurt) before bed.

Anne