Sunday Morning Workout

1) Rode 8.1 miles (45:02 min) on the recumbent bike
2) Stretched about 10 min (IT bands, glutes, hips)
3) Walked 1.16 miles (20 min) on the treadmill
4) Ran 0.40 mile (5:01 min) on the treadmill

I'm a little achy today after yesterday's Galloway group run, but not too bad. It's nice to have something beginning to resemble a long run under my belt again. Nice way to end the month.

I keep thinking about a conversation I had yesterday with a lady who was trying out the Galloway group, and mostly walked at the back of the pack with a friend of hers who ran with us last year. She said it helped having Janet with her, but that she still got discouraged. I shared with her some of the things I went through last season, and let her know that consistently showing up helps a lot. I hope she sticks with it.

Meanwhile, George is a little sore today, himself, but isn't complaining too much. I'm still really impressed that he stuck it out and finished yesterday. He's going to give it one more week before he decides whether or not to join the Galloway group.

First Galloway Run of the Season

I really enjoyed my first Galloway run of the season! It was a 3-miler, and the 14/15 min group ended up doing a combination of 40 seconds running, 1 minute walking. (She had planned for us to walk the 3 miles today, but several of us were interested in doing a combination, so she was very flexible and willing to change--yay!) The leader asked me to help her keep track of the back a little, which I forgot at first, but later I went back to check on a couple of people, who were doing fine, just taking it slow and easy.

George tried the Galloway group out this morning, as he's thinking about joining. He did great, and was generally keeping a faster pace within the group than me! I was impressed. I hope he'll sign up.

It was fun seeing some familiar faces this morning, as well as a lot of new ones! Met some nice people! :)

After the run, we did some shopping at Raleigh Running Outfitters, which was offering 25% off today. I got some gels, including some CarbBoom brand flavors, since that's what'll be offered at the Outer Banks Marathon. (Figured I'd start giving it a try.)

So far, my IT band is behaving itself, and I have that "good tired" feeling. Gonna go stretch out on the couch with a book. :)

Making Progress

1) Rode 6.3 miles (35:09 mi) on the recumbent bike
2) Did stretches and PT exercises for IT bands, hips, and glutes for about 10 min.
3) Walked 1.16 miles (20:03 min) on the treadmill
4) Ran 0.56 mile (7:02 min) on the treadmill

The stretches and exercises aren't hurting as much, which I think is a good sign! (Soon it'll be time to up the reps, right?)

Tomorrow's our first Galloway group run of the season. Hoping I can hang through the 3-miler! Haven't run that far at one time in several weeks. The run/walk/run pattern will make a difference, I'm sure.

Light Workout

1) Rode 6.3 miles (35 min) on the recumbent bike
2) Stretched the IT bands and did PT-recommended strength exercises for hips and glutes for about 10 min.
3) Walked 0.32 mile (6 min) on the treadmill

I'm a bit sore and tired this morning, between the physical therapy stuff and running more yesterday than I have in a while (plus I got to bed late last night), so I decided to take it a bit easy at the gym today.

I Ran a Mile! Yay!

This morning's gym report:

1) Walked 1.18 miles (20:14 min) on the treadmill
2) Stretched the IT bands for about 5 minutes
3) Did 2 reps of 10 vertical leg lifts
4) Ran 1.22 miles (15 min) on the treadmill--woohoo!
5) Rode 5.18 miles (25:02 min) on the recumbent bike

It felt great to run for a whole 15 minutes today! Over a mile, too! It's the small things, right?! Progress feels great!

Yesterday I went for a physical therapy evaluation, which confirmed the IT Band Syndrome diagnosis. The physical therapist put me through my paces and said I have weak hips and gluts, so he showed me how to do several exercises to help with that. I'll return in two weeks.

Tuesday Gym Workout

1) Rode 3.58 miles (20 min) on the recumbent bike
2) Walked 0.58 mile (10:05 min) on the treadmill
3) Stretched the IT bands for about 5 min
4) Ran 0.50 mile (6:05 min) on the treadmill

Short today, as I have an 8 AM physical therapy appointment. The short run is feeling good, though--looking forward to extending it.

Memorial Day Workout

1) Rode 6.33 miles (35:01 min) on the recumbent bike
2) Stretched the IT Bands for about 5 min.
3) Ran 0.40 mile (5:01 min) on the treadmill
4) Walked 0.60 mile (10:10 min) on the treadmill
5) Ran 0.40 mile (5:03 min) on the treadmill
6) Walked 0.30 mile (5:06 min) on the treadmill

I felt much better today, after taking yesterday off from running and having a lighter workout. Could've gone longer, but George and I plan to do some hiking today.

Happy Memorial Day, all!

More Thoughts on Galloway Training

I'm continued to mull over the things I learned on Saturday at the Galloway Running School, and how it'll effect my training and my attitude about running and other things.

For instance, the speed training drills we learned did a number on my body as well as my head. After he lead of through the two drills, I thought, "I can do this!" In the past, speed work meant (to me) just trying to run a faster pace on the treadmill. Now, I don't think that's gonna necessarily do it! I CAN do more with speed work, but I'll need to break out of the mold of running on the treadmill every time during the week.

I'm still wrapping my head around the fact that miles are miles, not matter whether you run, walk, or some combination, in terms of endurance. One of the keys is to run pain- and injury-free, whatever pace that may be.

I'm still really impressed by Jeff Galloway's communication style. He encouraged questions at any time throughout the four-hour Running School, and he never seemed flustered or put out by the questions, never came across as though he felt sidetracked from his agenda for the session. When he answered questions, he made sure he looked the questioner in the eye when he talked, but also included the rest of the audience in on the answer. Fascinating how he did that.

I remember feeling wiped out Saturday night, after the Galloway training group kick-off and Running School, and yesterday I had some aches and pains, and didn't much feel like pushing myself for much of a workout. I didn't run at all yesterday, and I thought I'd be motivated to do so, so I was a bit disappointed in myself. Well, I think the speed drills took a good bit out of me, which shows me I need to do them more often than NEVER! One thing Galloway pushes is never running two days in a row. I don't know if I can stick to THAT, but I "get it" now about not running every single day.

Sunday Walk and Bike

This morning I headed to the gym kinda late, and decided to walk outside first, eventhough it was getting warm. I walked 2.35 miles in 45:10 minutes, and while it felt good to be outside, I wasn't worth much for the rest of the workout. I went inside, stretched my IT bands for 5 minutes, and got some water. I managed to ride the recumbent bike for 1.03 miles (6 min), but didn't feel like pushing anymore this morning. Blah. Some days are like that, so I'm not gonna fret over it.

Galloway Day

This morning I went to the gym before the Galloway Training Group Kick-off.

1) Rode 3.6 miles (20 min) on the recumbent bike
2) Stretched my IT bands for about 5 min.
3) Walked 1.17 miles (20:03 min) on the treadmill

So, I went to the Galloway Kick-Off this morning! It started at 9 AM at the NC Museum of Art, and Jeff Galloway was there to speak to our packed auditorium. It was a big crowd for a holiday weekend, I thought! All very interesting and motivating. It was fun seeing people I knew from last year, though I missed seeing some people and wonder if they'll be back. George joined me, and is thinking about training for a race as well, which is exciting!

After lunch, I attended the Running School, a 4-hour clinic led by Galloway. I really enjoyed it, and got a lot out of it too. We had mostly classroom time, but he did evaluate everyone's gait individually, and we learned a couple of speed drills. I learned that I had a basically good gait, but will benefit from speed and hill work.

One of the things I learned today is that stretching will help the symptoms of IT Band Syndrome, but various forms of massage (including the foam roller) will actually heal it. I also got reminded that miles are miles, endurance wise, according to Galloway.

It was fun spending a little more time with Meri today, as she attended both sessions as well. Met some other nice folks as well. I felt pretty extroverted today, between asking a number of questions (hope I wasn't a pest!) and talking some to the other class participants.

Although I ran very little today, the day was pretty running intensive! I almost didn't blog about it, but I knew I'd be disappointed if I didn't. I'm pretty tired this evening.

Thursday at the Gym

1) Did 1.55 miles (20:04 min) on the elliptical
2) Stretched both IT bands for about 5 min total
3) Rode 7.23 miles (40 min) on the recumbent bike

No residual soreness from yesteray's 10-minute run--yay! I do still feel some tightness in my right IT band when I stretch, much more than my left side.

Little Bit o' Running!

1) Rode 9 miles (50:02 min) on the recumbent bike
2) Stretched the IT bands for about 5 min
3) Walked 0.58 mile (10:08 min) on the treadmill
4) Ran 0.80 mile (10:06 min) on the treadmill!

I'm feeling a good bit peppier today than I did yesterday, and it showed in my workout! The small amount of running I did felt strong and fairly easy, but I decided to stop before I overdid it. I'll keep stretching!

Tuesday Gym Workout

1) Rode 3.6 miles (20:05 min) on the recumbent bike
2) Stretched the IT bands for about 5 min total
3) Walked 0.52 mil3 (10 min) on the treadmill

I'm having my usual post-Monday-night-meeting "hangover." We don't drink or anything, it just always makes for a long Monday, and a challenging workout on Tuesday mornings. I enjoy the biweekly meeting a lot, but I hate the way I feel the next morning at the gym! I need to work on this!

Monday Morning Workout

1) Rode 6.27 miles (35:03 min) on the recumbent bike
2) Stretched both IT bands for about 5 min. total
3) Walked 1.12 miles (20:05 min) on the treadmill

I was tempted to try running again this morning to see if it felt better, but decided to wait until a little later in the week!

Sunday at the Gym

1) Rode 8.08 miles (45:03 min) on the recumbent bike
2) Stretched both IT bands for a total of about 5 minutes
3) Did 0.8 mile (10 min) on the elliptical
4) Walked 1.15 miles (20:04 min) on the treadmill
5) Ran 0.23 mile (3 min) on the treadmill

The running didn't feel very good, eventhough I was already warmed up from the rest of the workout. Felt sorta creaky, several aches and pains came to the surface. I'll keep stretching and taking it pretty easy. Meanwhile, PT starts next week. I'll be doing plenty of crosstraining between now and then!

No Running Today

1) Walked 0.5 mile (10:12 min) to the gym, as my car is in the shop
2) Stretched my right IT band for about 2 min
3) Rode 9 miles (50:04 min) on the recumbent bike
4) Stretched both IT bands for about 3 minutes (my right side is MUCH tighter than my left-still ouch!)
5) Walked 0.6 mi (11:02 min) on the treadmill (no ellipticals available, but I didn't feel "done")
5) Walked 0.4 mi (8:07 min) home from the gym (car's ready, just need a lift from George to retrieve it)

So, in my second round of stretching, I compared my right to my left IT band--wow! More stretching left to do! I can't WAIT to start physical therapy!

Friday Crosstraining (Still)

1) Walked 1.12 miles (20:03 min) on the treadmill
2) Stretched the IT bands for about 2 min
3) Rode 6.3 miles on the recumbent bike

A trial run is getting close, but not there yet! Soon....

Thursday at the Gym

1) Rode 3.5 miles (20:01 min) on the recumbent bike
2) Stretched by IT Bands for about 2 minutes
3) Rode another 4.5 miles (25:07 min) on the recumbent bike
4) Walked 0.56 mile (10:08 min) on the treadmill

My right IT band is getting better, though it's still tight. When I stretch my left leg, I can tell a difference! Still, I'm walking down stairs easier, and the doctor said that's a benchmark for being able to run again. I may try again this week; I admit to being gun shy about another setback, though. S-L-O-W-L-Y!

Meanwhile, I just registered for this year's Magnificent Mile Race in Raleigh. I ran it last year, and enjoyed it even more than I expected to! If you're Triangle area runner, come out and join me!

Wednesday Workout

1) Walked 1.1 miles (20:03 min) on the treadmill
2) Stretched my right IT Band for about 2 minutes
3) Rode 5.35 miles (30:02 min) on the recumbent bike
4) Did 1.18 miles (15:04 min) on the elliptical

Decided to spend more time on the elliptical machine today, and hope to add more strength training soon.

Feeling Better Today

1) Walked 0.84 mile (15:08 min) on the treadmill
2) Did about 2 minutes of IT Band stretching
3) Rode 8.1 miles (45:02 min) on the recumbent bike

I'm feeling better today, partly because I got a ton of sleep last night! I conked out on the couch while reading, woke up at 8:15 and went to bed, where I slept through the night. Other things that have helped:

1) I went to the eye doctor yesterday. She asked about my running and was sympathetic about my injury--and encouraging about my recovery.
2) I'm in the middle of reading several Steven Kellog books that I checked out of the public library on a lark over the weekend. The stories are charming, and the pictures are just delightful! Being children's books, they're a quick read, and they've been a fun pick-me-up! Learn more about Steven Kellogg here.

Monday at the Gym

1) Rode 2.11 miles (12 min) on the recumbent bike
2) Stretched the right IT band for about 2 min
3) Rode 6.3 miles (35:02 min) on the recumbent bike
4) Walked 0.57 mile (10:06 min) on the treadmill
5) Did 0.44 mile (6 min) on the elliptical

Nothing like a little crosstraining, huh?! I miss running, and have to something about the weight that's creeping back on! I'm looking for an attitude check now. Know where I can find one? *sigh*

Short Sunday Workout

Since I had to be at church at 8:30 this morning to participate as a Worship Associate, I had a pretty short workout. I rode 1.77 miles (10 min) on the recumbent bike, stretched my right IT band for about 2 minutes, then rode another 3.6 miles (20:04 min) on the bike. Better than nothing, right?! And I did make time to stretch--some!

Doctor's Diagnosis & Walk on the American Tobacco Trail

Yesterday afternoon I went to one of the orthopaedists at Duke Sports Medicine, and was diagnosed with Iliotibial Band Syndrome. She prescribed stretching and referred me to physical therapy, but the next appointment I could get for PT isn't until the end of the month! Arrgh! Meanwhile, I asked her when I could return to running, and she said that I need to be pain free when I'm walking down the stairs (which hurts now in the morning). *sigh* I'll do what I need to do to be ready for the Outer Banks Marathon, though! Stretching queen, that's me now!

This morning I walked 6 miles on the American Tobacco Trail. George wanted to go with me, so we walked together. That was a different routine for me! My early morning exercise time is my "me" time, when I often recharge and am in charge of what I do. I enjoyed the time with him, but did feel like I had to be considerate of him during the walk, since he's not used to exercising as much as I am. ("How are you feeling? When do you want to turn around?", etc.) I've been talking about the ATT for a while now, and he's been curious about it, wanting to walk together on it. Glad we walked together, but looking forward to returning to my own exercise routine. Am I strange?

I did stretch after we got home!

Friday Crosstraining

1) Walked 1.11 miles (20 min) on the treadmill
2) Rode 7.17 miles (40 min) on the recumbent bike

It felt good to get a full hour of cardio in this morning!! Looking forward to seeing the orthopaedist this afternoon. I'll post about it later today or tomorrow.

Thursday at the Gym

1) Walked 0.53 mile (10 min) on the treadmill
2) Ran 0.40 mile (5 min) on the treadmill
3) Rode 5.4 miles (30:01 min) on the recumbent bike

I'm continuing the crosstraining, but got a little more running in today. I didn't hurt while I was running, but the outside of my right leg was tight later. Tomorrow, the doctor--yay!

Wednesday Ride

I rode 6.28 miles (35 min) on the recumbent bike today. The outside of my right leg has been feeling a bit tight today, even without running, so I'm glad I have an appointment with Dr. Squire on Friday. She's really good, and I'll be doing what the doctor orders to get ready for the marathon by November 8! I'll be there!

Tuesday Gym Workout

1) Rode 8.12 miles (46 min) on the recumbent bike
2) Walked 0.61 miles (11 min) on the treadmill

My right leg wasn't as stiff going down the stairs after this morning's workout, so I'm encouraged by that. Still, I'll see what the orthopaedist says on Friday. I have a feeling she'll ask me about my stretching, which has been almost non-existent. Need to work on that!

On the way to work this morning, I stopped at the Ronald McDonald House, and met the volunteer coordinator there. I THOROUGHLY enjoyed meeting and talking with Karen! If I hadn't had a 10 AM meeting at work, I may have stayed even longer! Talking with her got me even more excited about raising money for the Ronald McDonald House of Durham as I train for the marathon in November. This is a cause that really motivates me!

In With the Doctor

I decided to go ahead and make an appointment with the orthopaedist about my right leg (IT band, I think), and she can see me on Friday-yay!. I saw that doctor earlier about another injury, and she was great! She may refer me to physical therapy again, but I figure that the earlier I start, the sooner I can run more miles! Woohoo! :)

Monday at the Gym

1) Rode 5.26 miles (30 min) on the recumbent bike
2) Walked 1.05 miles (20:03 min) on the treadmill
3) Ran 0.16 mile (2:04 min) on the treadmill

I find I'm getting bored on the bike, and I've really missed running! So I tried running a bit at the end of my workout this morning. We'll see how my leg takes the stairs down to the parking lot when I head out to work.

More Bike Time

I did a hour on the recumbent bike this morning, clocking 10.88 miles. Not much in the way of running this past week, but I feel like kept my fitness up.

Just the Bike

I got on the recumbent bike this morning for 8.05 miles in 45:02 minutes. I'm still coughing some, and STILL have laryngitis!

In other news, I bought a foam roller this morning to help with my right leg, and what might be IT Band Syndrome. I also talked with lady in a nearby Foot Solutions store about some insoles to help with the pain in my right foot. So, I feel like I'm heading in the right direction in some areas!

A Little Running

I was up in the night again with coughing spells, so I'm still not 100% yet. Still, it felt good to get to the gym, especially to run a little bit! I'm getting well and back on track. I think the rest did my legs some good.

1) Rode 6.2 miles (35:06 min) on the recumbent bike
2) Ran 0.57 mile (7:05 min) on the treadmill