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MORIARN_89's Photo MORIARN_89 Posts: 95
5/1/11 9:27 P

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just wondering what everyone eats pre-run..If I don't eat before, I feel exhausted but if I do eat I get nauseated...is there something you recommend as a pre-run snack?

May 2, 2011--215#


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CD557571 Posts: 18,109
4/17/11 3:21 A

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I love the phrase "We are all an experiment of one."

I'm wondering how you are feeling on the days you do your long runs. It is necessary to fuel for the rebuilding and repair that your muscles need to do to while increasing distance. However, increasing distance doesn't give us permission to eat more than we need either.

Check out last weeks calories in total. For the week, do you have room to eat more on the one day, and still stay within range for the week?

Also, if you are feeling weak, make sure you are getting enough protein in the foods that you do eat.

Good luck, and please keep us updated.


CTRUSCHKE's Photo CTRUSCHKE Posts: 17
4/16/11 3:06 P

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I've been lurking on here for a while, but I've got a question that's bugging me... SparkPeople recommends against eating more on days you work out, which I understand. However, I'm training for a half marathon in June, and I'm wondering if I should eat more on my long run days. On my days with shorter runs (around 4 miles), I stick to my usual calorie range and feel fine, but on my days with long runs (8 miles today), should I be giving my body a little more fuel?

Thanks!

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JESSALOU7's Photo JESSALOU7 SparkPoints: (31,639)
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4/14/11 9:07 P

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I'll actually be running with a group of people I've never met before (my DH is the one connected me to one of his co-workers who is organizing the team). I don't have a specific training plan yet, but somewhere I did see a plan to double your distance from a 5k to a 10k in 8 weeks. As you can see, there's nothing I've committed myself to yet with a training plan. I will have to check out that pod cast. I didn't do the C25K but something similar might be something to look into for this longer distance.

I did sign up for the race today so now I'm committed to the 6.2 miles! I'm excited!

Thanks for your help! emoticon

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CD557571 Posts: 18,109
4/14/11 9:29 A

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A friend of mine did the relay portion one year. She had so much fun with her friends, and I loved hearing her part of the story when she would tell me about it later. I hope you have as great a time as that, or more!

Do you have a training plan? The "one-hour runner" pod casts are a great place to start, if you are looking. It's a good extension from the C25k ones. But there are many training plans out there.

Good luck!

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4/14/11 6:30 A

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whoops...I accidently hit the submit button!

...the relay is being added in to the regular marathon. It's the God County Marathon in Potter County, PA if anyone is interested.

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4/14/11 6:28 A

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Thank you! Thanks for telling me too about no speedwork. It will help to know that I should just be focusing on gaining distance. It's the first year the relay is being added in

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CD557571 Posts: 18,109
4/13/11 10:51 P

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That's an increase of about half a mile per week, so yes, I think it's doable for you. Because you are in your first six months of running though, no speed work. Just increase your distances for now.

Sounds like a fun event.

JESSALOU7's Photo JESSALOU7 SparkPoints: (31,639)
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4/13/11 9:59 P

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Another new question...
I've been running for 2-3 months now and did my first 5K in 30:29 on April 2nd. There is a relay marathon coming up in the middle of June where runners can sign up for different distances of the 26.2 . I know I can run the 3 mile leg no problem, but I have my eye on running the 6 mile leg. Do you think this is a do-able goal or would I be out of my league to try to go for that distance? I'd have about 7-8 weeks to train for it. Thanks for any help or suggestions!

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CD557571 Posts: 18,109
4/8/11 7:34 P

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Hi Patty, and welcome to the team, and to running!

I'm sorry, but I don't think there is enough information in your post to fully answer your question. My first thought is this: Are you running on alternate days, and by that I mean running three times per week, with at least one day off in between each run? For the first six months, it is recommended to run no more than three times per week, giving the body recovery time in between. There is alot of adjusting going on, due to the pounding that running places on the body, and we need to give our bodies time to adjust.

Also, if it's affecting your sleep, that is not right, and should be investigated further -- perhaps by a sports doctor. If you stop running for three days, does it still ache? If yes, this should also be investigated further.

What types of stretching routines do you do after your runs?

As for the aching, try using ice packs on the area. If you have heard of the acronym R.I.C.E. it stands for Rest, Ice, Compression, and Elevation. These things may help you with the ache.

It is just too difficult online to try and tell someone what is wrong with their body when they are hurting. There are so many variables at play. It's best to have someone who can actually look at it give you an opinion.

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4/8/11 9:16 A

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Hi! I'm new to the team and new to running. I think it's been not quite 2 months since I started running. I did 1 1/2 miles yesterday without stopping. I have a question. My quads from knees to groin area just ache for hours afterwards. I do take Aleve but that usually doesn't help. It affects my sleep. Is it just a matter of time till I won't have this or what?
thx
patty

I already have, I already am because of Jesus!!!



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MARIEL77's Photo MARIEL77 Posts: 118
4/6/11 2:21 A

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Thanks for the reply, I will read the article. emoticon

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CD557571 Posts: 18,109
4/5/11 11:51 P

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In the Health ConditioNs area, under Health A-Z, is a great article on chondromalacia, or runners knee. The prevention portion of that article gives these tips:

Prevention
You can reduce your risk of chondromalacia by preventing knee injuries and overuse of your knee joints. To do this:

Warm up and stretch before you participate in athletic activities.
Do exercises to strengthen the leg muscles around your knee, especially the muscles in your thigh called the quadriceps.
Increase the intensity of your training program gradually. Never push yourself too hard, too fast.
Wear comfortable, supportive shoes that fit your feet and your sport. Problems with foot alignment can increase your risk of knee injuries. Ask your doctor about shoe inserts that can correct alignment problems.
If you ski or if you play football or soccer, ask your doctor or trainer about specific equipment that can help to reduce your risk of knee injuries.
If you often kneel on hard surfaces when you work, wear protective knee pads.

MARIEL77's Photo MARIEL77 Posts: 118
4/5/11 11:27 P

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Hi! I'm new here and I'm really enjoying reading all the great advice. I have been jogging for 3 weeks now, 3x a week, for about 20 min. I'm just a bit concern about my knees. I don't have any injury but I know many people that do and it is scary. I do have good shoes but and I am doing some ST. Is there anything else I can do to prevent injury? Do knee bands help?

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FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,965
4/5/11 7:59 P

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SUSANNAH- Im following a first marathon program (notice I didnt commit to running it yet-lol)
I had a similar issue along with roller & taking some rest I went to a highly recommended Sport Chiropractor, he helped correct the issue. I just ran my forst 30K and will be running 32K this Sunday



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CD557571 Posts: 18,109
4/5/11 7:50 P

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Susannah - can you post this as a new thread? Coach Nancy will see it that way (or others who have had this same issue), and will give you better advise than I feel I can.

My best bet is that you might want to let it heal, and shoot for a marathon farther into the year. Have you had a physio therapist or doctor take a look yet?

SUSANNAH's Photo SUSANNAH Posts: 2,283
4/5/11 9:09 A

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I need some advice.
I'm running my first marathon on May 1st. I've developed a bit of an IT band injury recently. I've been trying to work through it using a foam roller, adding more walk breaks into my runs, running slower, less running on the roads and using a compression strap. Oh, and I took almost a week off running and eased back into it slowly before my last long run. HOWEVER, when I ran 16 this past weekend and I felt a dull ache (around a 4 out of 10 on the pain scale) around mile 4, which didn't get worse until mile 14ish, when it was at the max I could handle w/o needing to stop running all together (about a 6 out of 10...not sharp pain, but starting to affect my gait). We walked a lot more, and I slowed down to a shuffle.

Okay, so here's my question. How should I continue my training program, as too not further injur myself. My training plan said I'm supposed to run 20 miles this weekend, then 12, then 6 the following weeks leading to my marathon. Should I follow this out, with more walking (I was running 4 minutes, walking 1)? Should I start my taper now and go in under trained, but hopefully healthier?

I'm open to pretty much any suggestion, other than NOT running the marathon. I have no time goal, and will walk as much of it as I need too!

Patience and Fortitude - Mom

There ain't a thing I've faced that's been too much for me - Classified "Inner Ninja"


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4/1/11 8:12 P

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Cassioepia,
Great information. Thanks for responding.
cella

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CD557571 Posts: 18,109
3/31/11 10:26 P

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Since basically you have been running 8 weeks, it's too soon to start any speed training, even if you ran up til September of last year. I would sugges that you try increasing your distance, either on the treadmill, or outdoors. The recommendations now say no more than 5-10% of increases per week, so if you can run 5k three times a week, that's 15 k per week, and you can increase between 0.75 and 1.5 km the first wekk you increase, and so on.

Every three weeks of increasing distances, take a week of recovery distance, where you run lower distances.


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3/31/11 2:18 P

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So my question is, where do I go from here.....

About me...I'm 43, ran/walked my first 5K last September but then stopped working out until January.
Over the past 8 weeks, I've built up to running 5K again, on the treadmill @ 5mph, no incline. I feel good at the end, like I could go further. I'm running a 5K race on May 21st. Weather is still crappy and cold here in MA (7 to 10 inches of snow coming tonight & tomorrow).

Should I start running longer on the treadmill (same speed & incline)? Maybe build up to 10K.
Should I stay at the same distance but add 1% to 1.5% incline to simulate running outdoors?
Should I gut it out and start running outside and build up to 10K?
Should I start doing some speed training to increase my pace?
Something combination of these things
Thanks for any advice!
cella

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CD557571 Posts: 18,109
3/30/11 7:54 P

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........ And a yoga routine for runners from Coach Stepf

www.dailyspark.com/blog.asp?post=13_
yo
ga_poses_to_help_runners_and_other_aR>thletes


CD557571 Posts: 18,109
3/30/11 7:50 P

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www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1170


Here is a link to one of Coach Nicole's videos that concentrates on the calf area.

MWICKHAM's Photo MWICKHAM Posts: 48
3/30/11 3:19 P

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Thanks a bunch! I'm going to try your suggestions.

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RUBY_TUESDAY21's Photo RUBY_TUESDAY21 SparkPoints: (0)
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3/30/11 3:10 P

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When I first started making the transition from walking to running, I found the C25K program really helpful. Also, the parks I go to to walk or run have markers at every quarter mile, so I could start off running .25 and walking .5, etc. until I eventually built up to being able to do a mile or 1.5 miles.

For stretching, I highly recommend a beginner yoga video. About 20-30 minutes and that should really help with any tightness. www.yogadownload.com has a lot of free 20 minute classes that can be downloaded. For calves in particular, one of my favorite stretches is standing about 3 feet away from a wall or door, and placing your hands on the wall and leaning in as if you're doing a push up.

Hope that helps! Best of luck!!

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MWICKHAM's Photo MWICKHAM Posts: 48
3/30/11 10:32 A

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I am BEYOND a rookie. I've never run a day in my life. I've decided in 2011 to change this. I am just now getting back on the walking wagon and have 100 pounds to lose, so I know I need to start slowly from what I've read.

Even with just the daily walking I've been doing my calves are super tight. I think I'm stretching enough, but maybe some pointers and advice for this extreme beginner please?

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CD557571 Posts: 18,109
3/29/11 2:53 P

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Okay John, from where I'm sitting, this one is easy-peazy!

You cannot continue to increase by 20%, nor should you have been doing that already. If you can change to the half in May, do that, and go for the marathon at a later date.

The conventional wisdom is getting more conservative, and recommendations are now between 5-10% for increasing distance. Since this is the first time for you to be increasing to the marathon distance, go on the more conservative side, so you hit the start line injury free.

Also, do you take a recovery week after three weeks of increasing distance?

FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,965
3/29/11 10:42 A

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Good Morning all.

I need to make a decision.

Do I continue running the marathon distances and try run my first Marathon in May OR
scale back run 1/2 marathon in May and train all summer and run my first Marathon on Oct 2

This past Sunday my first 30K race although I didnt "Race it" the last 4K was rough I kept pushing my limits physical & mental. The past month my long runs Ive been increasing my distance by 20% not 10%.

I dont want to take too much time off this week because of losing mojo, and I dont want to get injured again by overdoing

emoticon emoticon

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CD557571 Posts: 18,109
3/26/11 9:30 A

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How does it feel this morning?

TUTTI_MANGO's Photo TUTTI_MANGO Posts: 27
3/26/11 8:45 A

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Thanks!!!!!!! I appreciate your help!

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CD557571 Posts: 18,109
3/25/11 10:49 P

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When you first start running, you will be using muscles that will make you feel sore. However, if muscle soreness is more than that, and is actually pain, then you need to back off. Stop running til the pain is gone in your calf.

If it is not muscle soreness but actual pain, then no running. If the pain persists for more than three days, then it's time to see your doctor. In the meantime, you could go to your local running room and talk with the sales people there. They may have some ideas that you could try with your shoes.

TUTTI_MANGO's Photo TUTTI_MANGO Posts: 27
3/25/11 8:04 P

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Hello everyone I have been doing the rookie 5k training and my left calf hurts :( I let it rest for 2 days and then went out today again.. The first 3 times I ran it was ok but the last running minute it started hurting again. How long should I wait? help! I am new at running emoticon

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YELLOWFISH's Photo YELLOWFISH Posts: 249
2/24/11 5:09 P

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I used to "wobble" too, and would have to keep readjusting my treadmill tread! I have misaligned hips, and a trainer got me to work on strengthening both sides of my quads. One side always worked hard than the other. Also, look up a stretch for your hip flexors. That helped me a lot, too.

_________
Lose 25 lbs. Join Halloween Heartbreakers 2011. I lost and maintained fifty pounds and want to help you while I lose the rest!
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CD557571 Posts: 18,109
1/29/11 9:04 A

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Welcome Elaine, both to SparkPeople and to the Rookie Runners. Join us on our main thread - there is always motivation there (as well as a lot of fun).

EBRAND's Photo EBRAND SparkPoints: (0)
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1/29/11 8:12 A

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Hi! I am new to Sparkpeople and thought this team would be a good team for me! I have been run/walking for about 3 years now. I am hoping to find motivation from this team to continue and perhaps start to build mileage with some challenges!

Elaine


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CUBSFAN876's Photo CUBSFAN876 Posts: 527
1/23/11 12:55 P

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Yes, thanks Judi! That quote is from my coach/trainer. Actually I should add motivator to his titles. He has a way of pushing me beyond anything I ever thought I could do, or even want to do! At one time, I never thought running would be part of something I would do for fitness!

Lorna

"The mind always quits before the body."


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CD557571 Posts: 18,109
1/23/11 10:58 A

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I see you got it working - nice quote!

CUBSFAN876's Photo CUBSFAN876 Posts: 527
1/23/11 9:06 A

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Thanks Judi!

Lorna

"The mind always quits before the body."


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CD557571 Posts: 18,109
1/22/11 5:44 P

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It's called a 'signature line', and here is a link to the instructions:
www.sparkpeople.com/community/help_a
ns
wer.asp?id=33


Basically, open up your spark page, click on "Edit my Page", and then find the box just above your picture. You can put in lots of text there, but there is a limit. Have fun with it!

CUBSFAN876's Photo CUBSFAN876 Posts: 527
1/22/11 1:45 P

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I see how several members have their names, quotes, PR's and upcoming races show on their messages. Could someone please share how to do that?

Lorna

"The mind always quits before the body."


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MOM23JS's Photo MOM23JS Posts: 428
1/22/11 8:33 A

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Just toss some of the Blistershield in your sock and shake it around-- and off you go! Has made a world of difference in my feet!!

I, too, had never heard about cotton until I was at the running store getting my first pair of real running shoes-- the saying is cotton is rotten and synthetics are for athletics-- you want socks without any cotton in them (I just read the back of the packages- but I hear Thorlo has some GREAT socks).

Glad I could help!

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TERRBEAR12's Photo TERRBEAR12 SparkPoints: (0)
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1/21/11 11:15 P

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Thank-you! I will look into the blister shield tonight. And,wow, Cotton is Rotten. I had no idea. Obviously.
emoticon

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MOM23JS's Photo MOM23JS Posts: 428
1/21/11 10:36 P

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In running you will hear the phrase cotton is rotton-- you need synthetic socks. After I started using synthetic socks it cut down dramatically on the blisters but due to my orthotics I was still getting a few until I was told about BlisterShield.

Check it out www.trisports.com/blfopo.html

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MOM23JS's Photo MOM23JS Posts: 428
1/21/11 10:35 P

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In running you will hear the phrase cotton is rotton-- you need synthetic socks. After I started using synthetic socks it cut down dramatically on the blisters but due to my orthotics I was still getting a few until I was told about BlisterShield.

Check it out www.trisports.com/blfopo.html

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TERRBEAR12's Photo TERRBEAR12 SparkPoints: (0)
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1/21/11 9:50 P

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Odd question. I am very new to running/jogging. I started on my own just jogging for a few minutes when I was out walking. It is still very limited. I am trying to walk for 50 minutes and so far only about 10 minutes of that is jogging/running. Anyway, my problem. Blisters. During the cold I was wearing long wool socks which felt wonderful (Smartwool) but this week has been warmer so I switched socks to low cotton ones. I now have blisters on the ball (I don't know what to call it) under each big toe. Today I walked for about 30 minutes with no running but I need to keep going. How do I deal with the blisters? Oddly, I think I've only had blisters on my heals.
Truly an amateur question but really a question.

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CD557571 Posts: 18,109
1/19/11 6:39 P

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Can you start a new thread and see if there are other runners out there who have had this experience? I'm not too sure of how to answer that, and there will be more people reading a new thread than this one.

GODS_HANDIWORK's Photo GODS_HANDIWORK Posts: 160
1/17/11 9:09 P

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I am a fairly newish runner - I did a couple of 5Ks last year and am training with Hal Higdon's 8K plan for a race at the end of March. Ok well this may sound a bit odd, but I feel like I wobble when I run... No matter how hard I try to stay in the center of the path or treadmill, I seem to meander right and left.. Is it just really a matter of balance? What can I do to correct that?

For we are God's handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:10 NIV


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CD557571 Posts: 18,109
1/17/11 7:57 P

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Hello, and my apologies for not responding sooner (have been away).

Funnygurrl22 - To break that 90 second mental barrier, just slow down. Try going so slow that you could very well walk faster than what you are running. This will allow your lungs and legs to get you past the 90 seconds. Another way to do it, is to sing a song in your head (or even better, use an ipod or other listening device). Hearing music helps to not think of running. If you can run 90 seconds, you can certainly run 95 or 100. At this point, it's all a mental game. Let us know how you make out - if you haven't already gotten past it. I realize you asked over a week ago, and I'm sorry again.

Bluemrsm - when you are unsure of what shoes to wear, it is a really good idea to go to a running store, and ask them to analyze you foot for you. They can tell by watching you, what type of shoe you require, and it's a very good investment of time (and money, should you choose to buy that day). And the running stores will usually give you a 30 day trial period, so if you find the shoes don't work for you, you can take them back with no problems.

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1/9/11 3:31 P

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Any experience with mid-strike shoes? I overpronate and want to make sure I don't aggravate anything by switching shoes. I took a fall & broke my arm walking--which may have been due to shoes with soles that are too thick to feel a change in surface & be able to react more quickly.

Karin
from The Beach in NC
CAMO CREW

"Life is a great big canvas, and you should throw all the pain on it you can."
--Danny Kaye


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FUNNYGURRL22's Photo FUNNYGURRL22 Posts: 22
1/6/11 4:03 P

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Hi! I'm very much a rookie...new to the message boards and fairly new to running. I can only run for a minute and 30 seconds at a time. I'll walk for a few minutes and then run until my lungs tell me to stop. I run at about 4mph on the treadmill. I really want to work up to running the full mile and eventually a full 5k but I don't quite know how to break that minute and 30 seconds! Any tips from someone with experience on how to begin to work up to that mile?

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STACI_HEREFORME's Photo STACI_HEREFORME Posts: 450
11/12/10 3:26 P

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Sounds reasonable... Will take it easy over the weekend then assess the situation on Monday.

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