Great Gym Workout

I made it to the gym yesterday for the first time in a while, and it felt great! I rode on the recumbent bike for 18 minutes, did some hammer and bicep curls and stretched in the weight room, then hopped in the hot tub. After several minutes in the hot tub, I got into the big pool, and stretched some more, then used a noodle to do some light strength training and a little more stretching. Dessert? Time in the steamroom! I felt so much more relaxed afterward, just amazing! My IT bands aren't fussy today, which tells me something! Yay!

Clipart from Clipartheaven.com

2013 Race Schedule

I've been so inspired by the recent and upcoming fall races of many running friends, that even though we're not done with 2012 yet, I've already started plotting my running comeback in 2013. Too soon, you ask? Maybe, but I love the planning, love seeing how races map out on the calendar, love the possibilities!
I've been down and out for a couple of weeks with a collection of -itises that include coughing, congestion, and loss of voice, so both physical therapy and exercise have been put on hold lately. ON the plus side, I haven't felt like eating as much, so my weight is down a bit. While my voice is still gone, the coughing and congestion are better, so I'm finally to the point of THINKING about exercise! Yay!
I'd initially thought about some half marathons for the spring, but after looking at previous races, times, and training, I've decided to assume a slow recovery and build-up, working on 5Ks and 10ks this spring. If training and weight loss go better than expected, great, but I think I'd rather work toward building up slowly than crashing and burning due to overtraining.

My initial plan for the winter and spring is to shoot for the Second Empire Grand Prix Series Spring 2013 lineup, In this series, runners earn points for each race completed, and accumulate points throughout the season. The top 5 overall men and women, and top 3 point-earners in various age groups get prizes. Plus, runners who compete in 6 of the 10 races get invited to the nice Awards Luncheon at Second Empire as well. I'm shooting for the "6 out of 10" option, obviously! ;o)

My fall half marathon schedule will depend on how training goes over the next 10-12 months. Important things for me to work on:

1) Cardio
2) Strength training
3) Weight loss & better nutrition
4) Stretching when warmed up
5) Keeping running shoes pretty current

You may notice a lot of races in my "Races on My Radar" section. Don't worry, I'm not planning on doing all of them! The list is a work in progress, one I'll be updating in the weeks and months ahead.

Meanwhile, if you're planning to do the Second Empire Grand Prix Series this winter/spring, let me know!

Stretching Again

George has recently started physical therapy for his newly diagnosed IT Band Syndrome, so I've been reinspired to start my own stretching regimen again. I've been through PT twice (at least), once for IT band, and I was told to be diligent with my stretching to help my legs stay healthy. I have been inconsistent at best, until this week. I've even pulled out a couple of yoga books, and my legs have felt so much better after a warm Epsom salt bath and yoga!

Tomorrow's Run #2 of the latest Galloway season. Jeff Galloway, by the way, is against stretching, citing stretching-induced injuries by hundreds of runners. I think it's one of those "balance" things.

Elliptical Love

I arrived at the gym a little later than I'd planned, feeling tired and uninspired, tempted to go back home and take  rest day. But since George was working out in the pool, I decided to head upstairs to the cardio machines and get moving on the elliptical machine. Once I started moving, I felt sooo much better! And I'd forgotten what a great workout the elliptical machine can be! I ended up doing 3.15 miles in 45 minutes on the elliptical, and followed it with some stretching, dumbbells, and ab crunches. I felt good AND tired when I got home!

I feel a lot better about my training looking forward, now that I've rediscovered the elliptical machine. I think that, as someone who wants to return to running, the elliptical may be a better workout for me than the bike on most days. I love how my weekly total mileage can hike up with bike miles, but it's not always about the high numbers, right?

Broken Record

Okay, I did the same gym machines as yesterday, but it works. I ran a little less today, though, because I started feeling a little nagging pain where I had the groin strain earlier this year. When I started feeling it, I finished that minute and hopped off! Ended up with 32 minutes of running on the treadmill, for 2.47 miles.

I stretched a little bit, and got on the recumbent bike for 30 minutes (5.39 miles). No more pain, but I'll stretch some more today.

I enjoyed watching "The Biggest Loser" with George last night. He suggested we have a contest with each other, to see who can lose the most weight. He wants to go pound for pound, but I'd rather do weight loss percentage, like they do on "The Biggest Loser." We'll see how this goes!

More Crosstraining

This morning I did 10 minutes on the recumbant bike, then did 41 minutes on the elliptical. My leg muscles are feeling a bit tired this morning, hence the shorter workout. I did some stretching at home after my workout.

Stretching

Well, I did pretty well with the stretching this morning. I started with 6 minutes on the bike, then did my PT-prescribed stretches. I followed with 65 minutes on the elliptical machine, then did the stretches again. I would like to have gotten more cardio in, but I know the stretches are important, and I want to be a good patient. I'll need to work on getting to the gym a little earlier. I've already started working on that by not getting on the computer when I first get up. (The computer can be a time sucker, can't it?!)

First PT Session

Well, I had my first physical therapy session this morning. It went well, but I am pretty darn sore now! Heather, the physical therapist, talked with me some about my injury and medical history, and worked with my legs to see where I am. We did some stretching and picked out a few for me to do twice daily. Meanwhile, I have four more PT appointments in the next two weeks.

I asked her when I could start running again, and she said to hold off for at least another week. She said that if I started back running now, we wouldn't know which soreness was from the PT and which as from running again. Meanwhile, when I go to the gym, I'm supposed to warm up on a cardio machine (she suggested the seated bike) for 5 minutes, get off and stretch, then do the 45-60 minutes of cardio I usually do (again, she suggested the bike), then more stretching. And more stretching at night. Did I forget to mention that my guads and hamstrings are tight?!