More Bike Time, Plus Garmin News

I went to the gym this morning and did an easygoing hour on the recumbent bike, covering 10.45 miles. My throat was a bit scratchy when I started, and I was hoping the exercise would scare it off, but no such luck. So, I decided to take a sick day today, and got lots of extra rest. I never did get any fever worth mentioning, but tonight, my throat still hurts, and my nose is getting stopped up. I wonder if it's sinusitis. Charming.

Meanwhile, my new Garmin Forerunner arrived today! Yippee! Just after it arrived via UPS, I decided to call the Garmin support number about my broken Garmin, curious about whether or not I'd thrown away money for the new running toy. The Garmin support guy was very patient, leading me through different things to try, and finally gave me the news that the internal battery was dead. I found out that I could send it back and get a replacement for $69! Heck of a deal! It turns out that George was thinking about getting a Garmin Forerunner, but was hesitant because of the price. Now he's paying the one they're sending back to me in a few days, so he'll have one too! Woohoo!

More Treadmill Running

My new Garmin Forerunner hasn't arrived yet, so I headed for the gym.

1) Ran/walked 2.5 miles in 36:12 minutes on the treadmill
2) Rode 4.4 miles in 25:09 minutes on the recumbent bike

I miss running outside, but am enjoying the improvement in my average running pace. The plantar fasciitis is still bothering me some, but I'm working on it. Finally got hold of the foot stretcher thingy, which had been delivered to the apartment complex front office. I tried it last night, and am a little awkward with it right now.

Light Bike Ride

This morning I rode the recumbent bike for 8.06 miles in 51:02 minutes. Not gonna light the world on fire with this workout, but it was something. I'm a little sore and tired from yesterday's treadmill run, so I'll chalk this up to a bit of a recovery workout.

Meanwhile, I checked Amazon this morning for the tracking of my plantar fasciitis toy, and it turns out UPS delivered it to the front office of my apartment complex Saturday morning after they tried delivering it to my front door. They didn't mention that on the sticker they left on my front door! The sticker said they'd try to redeliver today! I was in the process of signing the back of the UPS sticker to leave on my front door before I left for work, when I decided to check the tracking info out of curiosity. It's been a few yards from my apartment for TWO DAYS!! I could've been using it!!!! Arrrggghhhhh! *sigh*

Good Workout at UNC Wellness Center

I decided to visit UNC Wellness Center after sleeping in a bit on this Labor Day Monday. I ran/walked 2.5 miles in 35:21 minutes on the treadmill, a zippy (For me! I'm serious!) 14:08 average pace, then just walked 1.53 miles in 25:06 minutes, still on the treadmill. I really worked up a sweat!

Afterward, I enjoyed the sauna, whirlpool. and swimming pool there for about 30 minutes total. Now I'm ready for a holiday afternoon nap!

Light Workout

1) Walked 1.77 miles (30 min) on the treadmill
2) Rode 2.15 miles (12 min) on the recumbent bike

Had planned to do some treadmill running, but decided to pass. My legs and body are still pretty tired from yesterday's run, followed by an employee cookout and season-opening football game at Duke. George and I only had about 30 minutes at home between about 7 AM and 10 PM yesterday, and that half hour was spend rushing to shower and get ready for the afternoon and evening events. All good, but I've been pooped today.

Yesterday's 10-Miler

I did arond 10 miles yesterday, but it was such a Murphy' Law morning, that I'm tempted not to post about it.

George and I decided to run on our own, instead of with the Galloway group. We overslept, then George decided he needed new shoes before he ran. We went to Raleigh so he could buy new shoes. Extra late start. Then, we went on a route that George had seen part of and wanted to try. I was hesitant, since I lean toward running routes I'm very familiar with. Since I admire George's adventurous spirit, I decided I'd try his route with him. Part of the path was nice and shaded, but part was all sun (which was way up by then), and part of this route had no path at all, but was running along some major roads and state highways. Some of that grass was mowed, some hadn't been in a while. George enjoyed forging ahead on this sort of route, in a Daniel Boone sort of way. It irritated me a lot yesterday morning, perhaps more than it should have!!

To top it off, my Garmin Forerunner started acting up, and then totally died around mile #7. Before that, the plantar fasciitis in my left foot started acting up AGAIN, probably from last week's increased mileage. Grrrr! So, I was slower than usual, to boot.

To add to the frustration, when we got home, I had a UPS sticker on my door! Aarrrrghhh! I started feeling the plantar fasciitis earlier this week, so Friday I ordered a foot stretcher thing to help with the plantar fasciitis, and paid EXTRA to have it delivered Next Day (which was yesterday). Turns out that paying for the extra fast service meant I needed to sign for it at delivery, and they won't redeliver it until TUESDAY!

Okay, I DID get out and do the 10 miles to stay on my training schedule. The whole experience just left me stressed out when running is supposed to relieve stress. &^@Q$$!!*!*\^@^@*#$@

Yesterday's Run=Rest Day Today!

Yesterday I returned to the trails of Umstead State Park, and ran a sluggish 3.03 miles in 56:02 minutes. The weather was glorious, but the run was a tough one for me. I knew it would be hilly, and wanted the hills and trail practice, but my body didn't cooperate very well. I got slower with each mile, unlike the negative splits in other recent runs. I'm still feeling fatigued from last weekend's 18-miler, eventhough I've gotten more sleep this week than I have in a while. It's kinda thrown me for a loop, really, this slow recovery from a run, eventhough it WAS a personal distance record for me. I need to work on ways to recover more quickly.

So, today is a REST day! Maybe I should've taken one of these rest days earlier in the week! Usually, I'm a little antsy on rest days from exercise (unless I'm actually sick), but today I'm happy as a clam to be leaving the running shoes under the bed. Tomorrow's soon enough.

Biking at the Gym

I hit the gym this morning and spent the whole hour riding the recumbent bike. It was a pretty slow and easy 10.12 miles in 60 minutes. I got a ton of sleep last night, but still feel like my body's in recovery mode from the 18-miler. I don't think I felt the residual tiredness this long after 16 miles. I did push the 18 miles a little faster, though. Maybe that's part of it.

On the Road Again

Eventhough I woke up tired, I decided to do an easy run today. I was going to go run on the treadmill in the air conditioned gym, but when I realized how nice and cool it as outside, I decided to run outside at Brier Creek instead. I started out slowly, but eventually started feeling better and picking up the pace. I pretended that the last mile was my last mile of the marathon, and boy, that helped too! Negative splits again today! Woohoo! I averaged a 16:22 average pace today, not great, but okay considering I'm still recovering a bit from Saturday's 18-miler.

Mile Splits
1) 17:13
2) 17:07
3) 16:43
0.66) 8:57 (on target for a 13:28 mile)

Last Workout of the Month

I'm still a bit lethargic from Saturday's 18-miler, so I walked for 1.8 miles (35:03 min) on the treadmill this morning. I didn't know at the time that I've logged 98.8 running miles for the month of August (my best since February), but it's probably just as well. I'm bushed! I see an early bedtime in my future!

Slow Bike Ride

This morning I slept in and made it to the gym for an easy ride on the stationary bike, 9.2 miles in 55:06 minutes. I'm still a bit sore and rather tired from yesterday's 18-miler, but I'm glad I made it to the gym for a bit.

I'm off to stretch out and read, maybe even nap for a bit! :)

Another Personal Distance Record in the Books!

I rejoined the Galloway group this morning for the 18 mile long run/walk mileage. I wanted to see everyone in the group and wish 1st time racers in next weekend's Virginia Beach Rock and Roll Half Marathon well, and George also wanted to try running with a faster pace group for part of the morning. (George and I had done our own long run thing the past two Saturdays.)

So, George and I got to today's meeting place and started off with some other early morning starters at 5 AM, but the two of us kept a slower pace going and managed 3.9 miles before returning for the whole Galloway group check-in and send-off. From there, I started out with "my" pace group, but assured them that they didn't need to wait with me, as I was stocked with my Garmin Forerunner, a map, money, my cell phone, water and energy food, and my iPod.

Lo and behold, Jackie, one of the pace group leaders, and I started talking, and she ended up staying with me all the way until my mile 11.2! I kept trying to encourage her to go ahead with the rest of the group, but we had a fun time chatting all the way back to the Panera near our starting point (and a popular Galloway hangout after our long runs). George arrived at Panera shortly after we did, and after making a pit stop and refilling my water while George got something light to eat, we headed back out for the rest of my mileage. We ended up back at Panera with my mileage at about 16.7 miles, so I headed back out on my own while George headed into Panera to wait. I finished on my own, which felt both strange and refreshing. After expecting a lot of alone time and not getting any, I enjoyed both the unexpected company and the time at the end to dig deep by myself and gut it out.

So, I ended up finishing 18 miles using (mostly) a 1/1 run/walk ratio today, in 5:40:02, an average pace of 18:53. Yes, it's still quite slow, but the beauty of this number is that on my last personal distance record of 14 miles two weeks ago, I had an average pace of 19:06! Today, I averaged 13 seconds per mile faster, eventhough I was out on the course for an additional two miles. I'm pleased that the changes I'm making in my workouts overall are finally showing! I still have some hard work between now and the Outer Banks Marathon, but I am feeling encouraged.

Here are my mile splits:
1) 18:31
2) 18:06
3) 19:44
4) 19:58
5) 18:55
6) 18:03
7) 18:35
8) 19:04
9) 18:38
10) 18:47
11) 18:40
12) 19:02
13) 19:05
14) 19:25
15) 19:27
16) 18:46
17) 18:35
18) 18:38

Afterward, I finally had a bite to eat at Panera, and came home to a shower, then an ice bath! Ahhhh! Now I see a nap in my future! :)

Rest Day Today

No running or gym time for me today! My legs feel like lead, and I have an 18-mile run/walk on tap for tomorrow!

Part of the reason I have such heavy legs today is that I had a second run last evening, when George and I joined the North Carolina Roadrunners Club last evening for the last of their August Series runs at Umstead State Park. George still needed to get a run in, and I wanted some trail and hill work this week, but hadn't made that happen this week in a morning run.

Last evening's course was a 5K, but I turned around at "the bridge," and ended up clocking 1.9 miles in 32:06, a 16:56 average pace. I wasn't too disappointed, considering it was a second (and hilly trail) run for me yesterday.

Given the chance, I could lounge around in bed and read today, but alas, I'm off to get ready for work!

More Negative Splits!

I got a late start this morning, so I headed over to Brier Creek, and ran around that neighborhood. I tell ya, having my average pace display on my Garmin Forerunner is doing wonders for my training! I ended up running 3.07 miles in 50:01 minutes, an average pace of 16:16 min/mile, more than half a minute faster on average than Tuesday! AND each mile was faster, again!

Mile 1) 16:42
Mile 2) 16:29
Mile 3) 15:46
.07) 1:03 (on target for a 14:22 pace, but that was just me pushing at the end.)

Whew, good run!

Wednesday Workout

1) Rode 6.18 miles (35 min) on the recumbent bike
2) Did 2.03 miles (25:04 min) on the elliptical

It was the first time I'd been on the elliptical in a while, so it was a nice change of pace to spend some time on that machine.

Meanwhile, I've signed up for a couple of trail races for the fall, and I'm excited about those! The Triple Lakes Trail Race will be on October 3, and the Medoc 10-Miler will be on October 17.

Negative Splits Today!

This morning, I ran on the American Tobacco Trail again, and decided to take it easy, since I had a couple of challenging runs over the weekend, and have an 18-miler coming up on Saturday. I changed my run/walk ratio back to 1/1, with the option of running longer if I felt like it.

I ended up running 3.26 miles in 55:01 minutes, with negative splits on the miles! I was hoping for that, and worked on it a bit without doing the math in my head. I did do some extra running, and also did 4 fartleks, using different things (signs, trees, benches) as marks along the trail.

Mile
1 17:09
2 16:50
3 16:38
.26 4:23

It was a good run overall, though I'm still a little tired from the weekend running, and my knee is still feeling tender from last Thursday's spill in the state park. While the pace could've been faster, I am encouraged by the negative splits. With a distance PR coming up this weekend, I'm kinda in endurance mode this week, so I plan to get some extra rest and take care of my knee.

Monday at the Gym

1) Rode 6.3 miles (35:02 min) on the recumbent bike
2) Walked 1.8 miles (30:08 min) on the treadmill, with a 2% incline

I'm feeling a bit tired from the runs Saturday and yesterday, so today was a bit easier (and in the air conditioning!).

Things Are Looking Up

Eventhough I did a long run yesterday, and partly because I did a long run yesterday, I went back out this morning, with plans to do an easy run on the American Tobacco Trail. I put my iPod in the armband again, and clipped on my Gymboss--BUT decided not to turn it on. Oh, how the Gymboss has made my run/walk pacing easier, but I just needed a break from the beeping sound!

So, I decided to run for a while and see how I felt, taking walk breaks whenever I needed them. I set mini-goals for myself, picking off benches, trees, signs, and people as needed to get a relaxing run in. :) I ended up with my fastest outdoor average running pace of the year!! Couldn't believe it! I ended up with 3.17 miles in 50 minutes!

Mile
1 15:51 min.
2 15:56 min.
3 15:37 (came up with a new mantra there!)
.17 2.35 (a 15:26 pace)

I felt pretty okay afterward, but this afternoon, as I'm writing, I'm tired! My knee's also bothering me a little from Thursday's stumble. Gonna try to take it easy this afternoon and evening.

Meanwhile, last night I finished reading the Carolina Godiva Track Club's most recent newsletter, and my running horoscope said, "Think through your training regime and don't overreact when it doesn't go according to plan. Just keep running along." Huh. :)

10 More Miles in the Books

Well, today's 10 miles is in the books, and that's the best thing I can say about it, really. *sigh* Just one run, though, right? :> I think I had high expectations for it going better than it did, since I've gotten some great advice from fellow runnings, altered my mid-week workouts to include more and faster mileage as well as some hill work, lost some weight, AND took a rest day yesterday.

George and I set out 30 minutes ahead of the rest of the Galloway group, in part to try out a new run/walk ratio of 20 seconds running/40 seconds walking that Jeff Galloway suggested I use for long runs. (I emailed him a couple days ago about my struggles with my pace.) George and I decided we wanted to try going out slow, and going faster along the way, a try a negative splits. We walked the first mile, and started the 20/40 ratio in mile 2. My personal goal was to finish with an average pace of under 18 minutes/mile.

We both felt like we left a lot on the course, more than the numbers reveal. The heat and humidity did have an effect. One of my wishes is that we'd started out a little faster, walking less at the beginning.

Mile
1 20:45 (walk)
2 17:57
3 18:39
4 18:01
5 18:28
6 20:21 (after our McDonald's pit stop)
7 18:37
8 18:25
9 16:33 (Fastest mile, when we realized how slow our pace had been on G's phone calculator)
10 18:45 (Tuckered from picking up the pace in the last mile)
.38 6.26 (On target for a 16:51 mile, ran part of the way in)

Total for the run was 10:38 miles in 3:13:01, an average 18:35 pace, with 3109 ft. of ascent. I've put on a good face for George, but I'm pretty deflated about today's run.

Today was the annual Galloway pancake breakfast after the run. I had some orange slices and juice, but didn't feel like much else. *sigh*

I think I'll have a light run tomorrow to get back in the saddle. Meanwhile, I think I'll continue to tweak the run/walk ratio, as well as my workouts overall.

Rest Day

I skipped the roads AND the gym this morning, taking a rest day before tomorrow's long run. Feels a bit odd, but it's also been a relief. My legs are still a bit tired from yesterday's hill work, so it was nice to sleep in this morning. I also got into work earlier than usual, an added bonus! :)

Here's to rest!

Tackling the Hills of Umstead State Park

This morning's run was my first intentional mid-week hill workout, and it was an interesting one! I returned to Umstead State Park today, and instead of running the paved area this morning, I decided to shoot for the trails this morning. I missed the turnoff for the trails, but got a really good workout on the dirt and gravel roads instead.

I kept Tuesday's setting on the Gymboss pace timer to signal 2 minutes of running and 1 minute of walking. There were times when I was tempting to keep running after 2 minutes, but since this was my first mid-week hill workout, I decided to see how this worked out.

The temperature outside seemed a little bit cooler than earlier in the week. It was still plenty hot, but just a tad more pleasant. Of course, the area where I was running had plenty of trees, so I'm sure that helped. Umstead is such a pretty place to run! I saw a deer in the woods today--nice! There were a few other runners and bikers out this morning, and I enjoyed the company.

I tried out my new iPod armband this morning, and it worked pretty well! It was nice to have my hands free from carrying things. The only downside of my morning run was that once, while I was fiddling with the iPod on my upper arm, I tripped and fell! Ouch! My left knee got pretty scraped up, but otherwise I was okay. A park ranger happened to come into view just after I fell, so he stopped to check on me just as I got up. I was sooo close that I wanted to make it to my car, so I assured him I was fine. By the time I got back to my car (continuing my run/walk ratio), the blood had streamed all the way down to my sock! Charming. Thankfully, I had a clean towel in my trunk, so I was able to clean up a bit. I cleaned up the wound after I got home, and my knee doesn't seem to be too much worse for the wear, other than the scrapes. I'll probably ice it after work, though, just to be on the safe side.

My average pace per mile was 17:14, pretty slow, but faster than some of my other mid-week runs this summer. I was a little tentative, not knowing how my body was going to react, and then, of course, there was the fall. (I've learned how to make my Garmin Forerunner stop automatically when I do, so that feature came in handy!) As I write this, I'm feeling a little stiff (mostly in the knee that I fell on), but I feel like I could've given a little more out there. Now I know.

I ended up run/walking 3.48 miles in 60 minutes.

Mile Splits:
1) 17:25
2) 16:38 (Better pace there! Wonder why.)
3) 17:44 (the mile in which I fell)
Last 0.48 of a mile in 8:13 (On target to be my second best mile)

I think my overall training plan will include three runs--one speed workout, one hill workout, and then the weekend long run, and crosstraining on most other days, with a rest/easy day on the day before my long run (which usually falls on Saturday). I may do an easy run on a crosstraining day sometimes. I'll see how it all goes, and tweak things along the way. I'm so eager to improve my speed and endurance! (To do that, I need to stay healthy too!)

Tired Bike Ride

I went to the gym this morning and rode 6.06 miles in 36 minutes on the recumbent bike. It was a tired ride from the start, but I did toggle the resistance between 6 and 7 to make things a little more interesting.

I plan to run again tomorrow, and am looking forward to it.

On the Run Again!

I decided to hit the roads for a run this morning, determined to do something to run "outside my comfort zone." By the time I got to the neighborhood where I decided to run, I figured out I was going to set my Gymboss for 2 minutes of running, 1 minute of walking. I HAD been training at a 1:1 ratio, but I really need to work on both endurance and speed, and decided this was one way. Worth a try, right?

In addition to changing the run/walk ratio, I also reset my Garmin Forerunner this morning to record my splits for each mile as a lap time, something I had no idea the Forerunner could do! Thanks to this idea from Christina, I was able to find the Forerunner users manual online and figure out how to set that up (easy, by the way!). I can see how this will really help me analyze my training!

So, I set out on the sidewalks of a nearby Raleigh neighborhood I haven't run in for a while, eager to see how things would go. I decided to shoot for either three miles or 60 minutes of run/walking, whichever felt best, considering how I was already pushing myself with longer running segments. I noticed that the Forerunner screen flashed my mile splits for a few seconds each mile, but I couldn't make them out easily without my glasses. I could tell that the numbers were running in the 15s and 16s, so I knew I was doing pretty well (for me), though I was feeling pretty tired toward the end.

Much to my surprise, I ended up running 3.87 miles in 62 minutes, an average 16:01 pace! Okay, I'm really happy with that! It's my fastest outdoor running average in nearly a month, and the one time I averaged a faster outdoor average mile, I only ran 2.01 miles with an average 15:57 pace. I'm sure that, with more training and weight loss, this will improve soon.

My mile split times:
Mile 1 15:38
Mile 2 16:05
Mile 3 16:17
.87 14:00


One thing I'll work on in the future is doing negative splits, now that I've got the lap time feature figured out on my Forerunner.

Back at the Gym After a Rest Day

After taking a rest day from exercise yesterday, I headed back to the gym today. I'm still a bit tired from Saturday's 16 mile run/walk on the American Tobacco Trail, but not as sore as I thought I would be! Still, I decided to save another run for tomorrow, and did some crosstraining instead.

1) Walked 2.06 miles (35:01 min) on the treadmill. I pushed the speed a little, but left the incline alone.

2) Rode 5.42 miles (30:01 min) on the recumbent bike. I pedaled a little faster, and did the interval program on the recumbent bike.

I've exchanged a couple of emails with Christina recently, and she's really got me thinking about my training, and how I need to step it up a notch and get outside my comfort zone, both physically and mentally, when it comes to my marathon training. There is a balance between pushing yourself and resting your body and mind a bit, of course. I'll want to listen to my body and try to prevent both injury and burnout. That said, I'm excited about this attitude shift, especially on the heals of my personal distance record 16 mile run/walk last Saturday!

My First 16-Miler in the Books!

This morning, George and I decided to take a break from the usual run with the Galloway group run, and do today's scheduled 16-miler on our own. Actually, George hadn't ever planned on running 16 miles, but he decided yesterday that he'd run it with me, since I'd decided to strike out on my own this morning.

I decided I wanted to run on the American Tobacco Trail once again, but from the opposite end (of the Durham section) from where I usually start, near the Durham Bulls (local minor league baseball team--ever seen the movie "Bull Durham?") Stadium (they have a newer stadium, but the one in the movie has been renovated--yay!) and the American Tobacco Campus. I have to tell ya, it was a charmed run, even though my pace was slower than usual. (I know, I know, I've been complaining about my speed, BUT it was a nice run, nonetheless!)

We started the run about 5:35 AM, and it was still dark on the trail, which goes through some wooded areas (mostly) as well as behind some neighborhoods. As we started, it was a little creepy, so I was glad George was with me. It was another hour or so before we started having company on the trail, then it really got packed.

After walking as a warm-up for the first mile, we started our 1:1 run/walk cycles. While it was still dark, it felt like we were running through some cobwebs we couldn't see (which added to the creepiness we felt earlier)! Weird. Once the sun started to come up, we could tell it was an overcast morning, which was nice! On the first half of the run, we saw THREE rabbits, two together, then another one. We also saw a number of squirrels and birds, and heard a symphony of wildlife in the woods for a large portion of the morning. On a couple of occasions, I got chill bumps listening to the sounds around me on the ATT! George and I both took our iPods on this run, but never used them. (I'm glad!)

We made one pit stop at the Solite Park restrooms (a little smelly, but nice timing), then headed for the end of that segment of the American Tobacco Trail. There's a strip mall there, with a McDonald's in the parking lot, so we were aiming for that all along. After running 8 miles, we made a pit/refreshment stop there, which worked out really well, and then struck out again to complete the remaining 8 miles. Because the ATT in that area is 6.6 miles one way, we took a couple of detours along the way to make sure we got in the full 16 in one roundtrip.

George was such good company on this run. Toward the end, he made me start repeating mantras out loud, which felt silly at first, but it helped more then I expected! Even though he's a new runner (and maybe because he's a new runner), it was nice to continue discussing some of my recent frustrations about running--while running! I think that running this distance with me (a new personal distance for BOTH of us!) gave him a clearer perspective of what I've been going through.

Having George with me helped me to keep the 1:1 run/walk ratio going today, even when I got tired, and this was great mental as well as physical training. Once, toward the end, we walked two minutes in a row, but then started up again, and actually run the last quarter mile to the end of the trail without a walk break. More good mental training for pushing myself at the end of a run. I was surprised I still had gas in the tank to do that!

We ended up finishing the 16 mile run/walk in 5:05:36. About as slow as molasses, yes, but a good training run/walk, nonetheless. I'm feeling exhausted and rejuvenated, all rolled up in one! (Does that make sense?!)

Meanwhile, I've really appreciated recent comments here, as well as some helpful email advice from Christina. I'm looking forward to the challenge of fine-tuning my marathon training schedule. The running community (both virtual and in-person) is amazing, isn't it?!

Short Bike Ride, Plus Marathon Lodging Booked!

This morning I rode 5.25 miles in 30 minutes on the recumbent bike at the gym. Saving my legs for tomorrow's 16 miler! Holy cow, I still can't quite believe I'm doing it, but I AM!

I'm more determined now than ever, because I got an email from another one of my pace group leaders yesterday, suggesting I pull back from the marathon and go for the half marathon instead. I'm healthy (except for some extra weight), just SLOW right now, and the marathon is nearly three months away! Still a good bit of time to make improvements, in my book, plus it should be cooler in November--which will help!

So, two group leaders--in less than a week's time (see last Saturday's post)--are trying to wave me off an event that's almost three months down the road, and I'm about half way through the training program! I've been gracious to them, but I am a bit disappointed in their timing. It feels like an ill-timed and premature suggestion. I would've appreciated advice on speed drills to try, or nutrition tips, or something. Granted, they aren't getting paid to be group leaders, and they're regular runners like me, only faster. ;)

So, I'm feeling a combination of discouragement and determination this morning. And I'm going to run tomorrow's long run on my own in the morning, instead of with the group. I enjoy the time to myself that running affords, anyway. I'm an introvert at heart, and savor the recharging time that my morning exercise usually provides. George may run with me tomorrow, but it's still up in the air.

Meanwhile, I've started doing some mid-week speedwork, and am working on my nutrition and weight loss as well. I'm thinking about finding some hills over in Umstead for mid-week training. I'm determined to make this happen, or pass out from trying! Marathon training is a journey, and part of the experience is learning about myself--my body, my mind, and how I can push the total package.

Meanwhile, I have made our hotel reservations at the Outer Banks for marathon weekend!! Woohoo!!

Okay, I'm not giving up!

Back to the American Tobacco Trail

I decided to return to the American Tobacco Trail this morning for a run to help me shake last Saturday's long run there. Once I got into the groove, it felt pretty decent! I ended up going 2.42 miles in 41:03 minutes, definitely faster than last Saturday. The occasional sprinkle was refreshing. I also noticed a little more pinestraw and leaves on the trail. The season's starting to shift! Come on, cooler weather!!

I'm looking forward to returning there soon.

Rockin' Wednesday

1) Walked 1.47 miles (25 min) on the treadmill
2) Ran 1.10 miles (15 min) on the treadmill
3) Rode 3.6 miles (20:05 min) on the recumbent bike

It felt like a pretty strong workout, partly because I got to bed around 10:00 last night (which helped!). I'm excited that I've gotten past the 500 mile mark for the year now with this morning's run! I was hoping to get to that point a couple months ago, but got derailed by injuries. I'm making progress, though.

Walking at Work

I used to walk quite a bit at work, sometimes twice during the workday, but have gotten out of the habit. Well, today is the second day in a row now that I've walked at work, as I try to get back into the habit. Today's average pace was two minutes faster than yesterday's though I took a slightly hillier route. Some days are like that.

When I got back to my desk, someone passing by asked if it were raining outside, because my shirt was soaked with sweat! Charming. :)

Deer Spotting

This morning I returned to my nearby running route, as I was feeling a bit sluggish and didn't want to drive far. I also wanted to be near the gym as a default workout.

I ended up going 1.84 miles in 32 minutes, not my best performance, but not my worst either. It felt pretty decent, overall. One of the most pleasant parts of the run/walk was seeeing a deer cross the road (to get to the other side, I suppose :>). Afterward, I stopped at the gym and rode the recumbent bike for 2.7 miles (15:03 minutes).

It seems like my Saturday long runs throw me into a funk, which takes me a couple of runs to come out of. Then we're back to Saturday, long run funk, two runs to recover mentally, then repeat. Huh. Need to figure out a way to get out of this cycle, physically and mentally.

Back at the Gym

1) Walked 1.11 miles (20 min) on the treadmill
2) Rode 5.40 miles (30:08 min) on the recumbent bike

My left foot's still bothering me a little, but not too much. Ice and Advil are helping. Still a bit tired, too, but feeling better.

Light Bike Ride

I went to the gym late today, around 7:00 PM, and rode 5.31 miles (30:01 min) on the recumbent bike. It was a light ride, since I'm still pretty tired from yesterday's run, plus party prep, then dinner out and the party at our home last evening. Yesterday was interesting and busy, and the time with good company was fun, but I've been pretty wiped out today. (George too.)

Glad I went to the gym, though. It was nice to get out of the apartment for a little bit and move, after sleeping late, then taking an afternoon nap.

There's been a long line to get the book Born to Run for the public library, but I'm getting closer to the top spot. Looking forward to reading it!

Saturday Long Run/Walk on the American Tobacco Trail

Today I started my run on the American Tobacco Trail a little early, getting a mile in before meeting up with the group. (Since George and I are getting ready for a get-together at our home, I thought I'd finish up early with the running.) I ended up finishing with the group, though, and finishing well behind a lot of the group---again. :( With the occasional Garmin Forerunner "malfunction" (me forgeting to restart the Garmin after a water break a couple of times!) I ended up clocking 10.22 miles of run/walking in 3 hrs, 3 min, an 18:06 average pace.

At the end of today's run, one of my pace group leaders suggested today that I try another half marathon instead of going for the full in November. *sigh* I'm not ready to give up on the full marathon yet, not ready to delay the goal for another year. I don't want to be stubborn, but in a way I do want to be stubborn, ya know?!

Okay, so what do you do to get faster?

Speed work is an option, but I don't have access to a track. I've tried some of the electrolyte powders in water during running, but haven't found a flavor I like yet. Any thoughts?

Friday Workout (Plus Fitness Test)

I have today off from work, so I slept in and had a gloriously relaxing morning! I ended up at the UNC Wellness Center, and enjoyed a nice change of scenery from my normal gym, though I did a pretty normal workout (for me).

1) Rode 5.08 miles (30:03 min) on the recumbent bike
2) Fitness Test: I pressed the "FitTest" button on the treadmill I got on, and ended up running, then walking to cool down, for a total of a half a mile in 7:45. Odd time, huh?! All it told me was that my estimated VO2 Max was 50.0, which I assume to be pretty good for my age (45). I would've liked a little affirmation in flashing letters across the top of the treadmill screen, but oh well! :)
3) Walked 1.53 miles (25 min) on the treadmill at a 4% incline.

My legs are sore, and I'm a bit tired. Probably overdid it a bit before tomorrow's 10-miler, but I enjoyed the workout, all in all.

Thursday Workout

1) Walked 1.42 miles (25:01 min) on the treadmill
2) Ran 1.18 miles (15 min) on the treadmill
3) Did 0.80 mile (10:05 min) on the elliptical
4) Rode 1.06 miles (6 min) on the recumbent bike
5) Walked 0.80 mile (16:06 min) on a walk break at work

Lots of good exercise in today! Eventhough I didn't get to sleep until late last night, I must've had a hard sleep, because I feel pretty rested today. (I've remembered dreams two nights in a row now, but not sure if that means anything about my sleep.)

Low-Key Wednesday Workout

I got more sleep last night (yay!), but am realizing that it takes more than one night to catch up, especially when I want to push my body to its limits. I did take it pretty easy today in the gym, riding 5.25 miles (31:01 min) on the recumbent bike. I wanted to do more, BUT I know I need easy exercise days to recover from harder days.

Tired Tuesday

I went back to the American Tobacco Trail this morning, and ended up running 3.54 miles in 60 minutes. I felt sluggish at first, and it took me 18+ minutes to finish my first mile. I was able to pick up my pace, though, and finished with a 16:56 average mile/minute pace.

Still recovering a bit from the busy weekend, and then had a meeting last evening after work, arriving home about 9:30. The lack of rest is stacking up. :(

Tired Monday

I was a bit weary when I woke up this morning, but I made it to the gym anyway, and am glad I did!

1) Walked 1.68 miles (30:04 min) on the treadmill
2) Ran 0.53 mile (7:02 min) on the treadmill, breaking in my new running shoes
3) Rode 2.7 miles (15 min) on the recumbent bike

Afterward, I'm still feeling tired, but more awake.

Beach Walk

On the spur of the moment, George and I decided to join my sister and her family at Emerald Isle, NC, for the night last night. So, I had a nice, leisurely stroll on the beach this morning before the storm rolled in, clocking 1.11 miles in 27 minutes. It felt great to take it easy and enjoy the view and conversation! I'm not as sore as I expected from yesterday's run/walk, but I'm still pretty tired.

It's Miles in the Bank, Right?!

This morning I ran/walked 14.36 miles (4:34:36) with the Galloway group. Wendy and I started at 5 AM for 2 miles, and were joined at 5:40 by George and Ellen for 2 more miles. We joined up with the rest of our pace group at 6:30 for a 10-mile run. I was pretty strong at first, but started to fade, and pretty much walked the last few miles. Afterward, my legs and feet aren't hurting as much as I expected, I'm just worn out! Nap soon, I hope!

The weather was overcast, but humid, and the course was pretty hilly. Glad to have the mileage in the books!

Light Workout

1) Walked 1.12 miles (20 min) on the treadmill
2) Rode 2.64 miles (15 min) on the recumbent bike

Took it pretty easy today, as I had a busy night last night, and tomorrow's a 14-miler! That'll be the longest of the season for me. I'm meeting someone from my running group at 5 AM, as she's training for the same marathon I am! Others from the group will join us at 5:40 for some extra miles, and the rest will join us at 6:30. Crazy, but necessary in the July heat.

Low-Key Workout Today, Plus Running Shoes

This morning, I rode 8 miles (45:15 minutes) on the recumbent bike at the gym. No biggie, just staying active.

I have been having a challenging time getting new running shoes this week. Stores either don't have my size or have been too far away (AND closed too early) for me to get there on time after work! One response I got yesterday when I asked for a 10.5 in a women's running shoe: "That's big!" Charming.

Gonna try again this evening.

Switching Routes

I decided I needed another change of scenery this morning, so I ran on the American Tobacco Trail! It's a good bit flatter than the Umstead Park route I do, but it's still pretty, lots of trees. I even saw a turtle crossing the path this morning, and I thought, "Oh, that's me!" LOL Glad I was able to pass it! :)

My average pace this morning (16:50) was a little faster than Monday's (17:13), run/walking a total of 3.03 miles in 51 minutes.

Back Inside, Plus Butterflies

This morning I hit the gym, where I enjoyed the air conditioning and didn't miss yesterday's humidity!

1) Walked 2.01 miles (36 min) on the treadmill
2) Rode 2.66 miles (15 min) on the recumbent bike

Yesterday I plugged my Saturday long runs, including mileage, into my Google calendar, and could feel the butterflies in my stomach as I typed in the higher mileage. As George and I were getting ready for work this morning, I told him about it, and he didn't understand what the big deal is.*sigh* His response: "You're the one who wants to run a marathon, right?" Well, yes, but since it's my first one, I still get nervous about it sometimes! Am I the only one with the big mileage butterflies?!

Monday Run at Umstead

I had another nice run at Umstead State Park today, though it was humid!! I ran 3 miles in 51:40, a slower pace than last week, but I'm not fretting about it today. I felt pretty rested at the beginning of the run, but my legs felt a bit lead-heavy, and my hamstrings are still feeling tight like they did during the run. Hmmm.

Well, I'm happy to have this run under my belt!

Gym Bike Ride

I went to the gym this morning to ride the recumbent bike for a few minutes, and ended up riding for a whole hour (10.54 miles)! It wasn't a fast pace, but I did feel like I was working it hard at times. Eventually, I put the resistance up to 7, and did a couple of sprint minutes. Once I changed from podcasts to music on the iPod, I think that helped me go faster too.

One thing that kept me going longer is that I'm starting to think about doing triathlons, and what all that would take, in terms of training and equipment. Hmmmm.

I'm glad I stayed longer at the gym, because I got to see a former co-worker near the end of my workout. She continues to be one of my favorite co-workers, so I was glad to see her!

Today's Long Run

I've got another long run/walk in the books! Yay! Today we ended up going 10.42 miles in 3:13:01, an 18:31 average min/mile pace. It would've thought we were going faster, partly because I kept up with the group better today. Apparently it's because the group slowed down! Oh well. We did do something different today, something called "Indian runs," which is interval training for small groups. While we did the Indian runs, everyone in the pace group ran single file, and the person to the back ran to the front. Then the "new" person in the back ran to the front of the line, and so on. It was fun to do, and a nice change of pace.

It was a good run today, and now I'm ready for a nap! :)

Friday Bike Ride

This morning I hopped on the recumbent bike at the gym, and rode 6.23 miles in 35 minutes. Not a stellar performance, but I wanted to get a light workout in before tomorrow's 10-miler. My leg muscles are a bit sore, and I still have a bit of a cold, so tonight will be an early night (I hope!).

Speedy Gonzalez

Well, maybe I'm not Speedy Gonzalez YET, but I did go a bit faster today, a big surprise for me. I slept in a little due to this icky cold, so I ran a flatter course closer to home. I ended up run/walking 2.01 miles in 32:04, a 15:57 min/mile average pace, an average of 34 seconds faster than Tuesday's run. I did a 1:1 run/walk ratio, but did do some extra running at times.

Hope this cold is better before Saturday's long run! Surely...

Blah! Summer Cold!

I'd been planning to get another run in today, but when I woke up this morning, yesterday's sniffles had become today's stopped up nose. Ugh. So, I decided to head for the gym instead.

1) Walked 1.75 miles (30:07 min) on the treadmill, with up to a 1.5% incline
2) Rode 2.69 miles (15 min) on the recumbent bike, pushing the resistance up to 7.

I've decided to try to make the gym workouts a little more productive, without overdoing it. Right now, I feel tired and a little sore. I'll try to get to bed earlier tonight, in hopes that I'll feel better for tomorrow's run.

Last night, George and I joined the Raleigh Galloway group for a Happy Hour at the Twisted Fork in Raleigh, and had a good time visiting with folks. It was fun trying out a new (to me) restaurant, too!

Back in the Gym

1) Walked 2.42 miles (40 min) on the treadmill, some at a 1% incline
2) Did a 12-minute fitness test on the recumbent bike. 1.93 miles in 12 minutes, VO2 max 31, fit level=medium
3) Rode 1.07 miles (6 min) normally on the reumbent bike

I decided to try to step up my gym workouts a bit, to see if it helps with the running. Stay tuned!

Another Umstead Run

This morning I headed to Umstead Park again to get a training run in. This place is such a gem. How nice that it's so close! I ran/walked 2.68 miles om 45:01, a 16:47 average min./mile. I'm thrilled to have broken the 17 min. barrier on this hilly state park road! (No horse flies were chasing me today, either!) I had my Gymboss set for a 1:1 walk/run ratio, but I did some extra running, which helped. Now I'm shooting to break the 16 minute mark on my training runs.

After the run, I stopped at the gym to ride 1.8 miles (10:11 min) on the recumbent bike.

(Yesterday, I walked 0.27 mi. in 5 min. on the treadmill, then rode 8.1 miles in 45 min. on the recumbent bike.)

Today's Long Run

I enjoyed this morning's 10 mile long run/walk with the Galloway group a lot. We had a planned route in Cary that's famous for little shade and much concrete (lots of sidewalk running), but our group leader (who's from Cary) decided to take us on a different route that included Bond Park. Very nice! I was able to keep up with the group most of the time, and it showed in my pace, the fastest average pace I've had in 3 weeks! I ended up with 10 miles in 3 hours, an 18 min./mile average pace. Yes, I know some people walk faster than that, so it's a minor victory, but I'm gonna take it and run! (Okay, maybe I'll run/walk!)

Our group leader invited us over to her nearby home for a pool party afterward, which was a treat! In addition to inviting our pace group, she included some other Galloway runners, and it was such a nice chance to socialize and cool off at the same time.

Friday Workout

1) Walked 1.1 mile (20 min) on the treadmill
2) Rode 2.65 miles (15 min) on the recumbent bike

Had a pretty easy workout today, hope it helps me to be more energetic tomorrow for my scheduled 10-mile long run with the Galloway group. My non-running workouts have been a little punier this week--though my runs have been good. I wonder if that'll make a difference.

I made it back to Yoga for Athletes on Wednesday night, and haven't been as sore as I was last week. Not sure if it's because I'm stronger and more limber, or if I didn't push myself as hard this time. We did work on some different moves, so it's hard to tell.

I started measuring and tracking my food this morning. It's a bit of a pain, but I think it'll be worth it.

UPDATE: Took a 17 minute (0.84 mile) walk break at work. I should do that more often!

Just the Bike

I went to the gym and rode 6.81 miles (40 minutes) on the recumbent bike. Between yesterday morning's run, last night's yoga class, and getting to bed at midnight, I'm tired this morning! I hope to get some walking in this afternoon, though.

Meanwhile, I need to figure out how to get George and me to bed earlier at night on a regular basis. Well, I'm not really responsible for George's bedtime, but it sure helps when we're in sync about going to bed. He's such a night owl, and I used to be, but I'm a lot more fresh when I get to bed earlier! Help!

Umstead's the Charm

Well, I decided to return to Umstead State Park for my run this morning, to see if going back would be enjoyable. I was a little wary of the bugs, since I have two big bug (horse flies, I think!) bites on my legs from Monday! I'm so glad I went back, as I had another good run, this time sans bugs, and I had an even better average pace today than Monday! Plus, I went a little farther! Can you tell I'm excited?!

I also listened to music instead of podcasts today, and I think the songs on my workout playlist helped me pick up the pace a little.

On my way home, I stopped at the gym and rode the recumbent bike for a bit. Final result:

1) Ran/walked 2.13 miles in 36 minutes
2) Rode 2 miles in 11:11 minutes on the recumbent bike

Back on the Bike

This morning I went to the gym and rode 5.27 miles (30 minutes) on the recumbent bike. I have a scratchy throat and am a little tired this morning, so I'm glad I took it easy at the gym. I hope the sore throat is nothing serious. Heading to work, will see how it goes.

Thanks, Umstead!

I decided to get one of my mid-week runs in this morning, eventhough I'm still a little sore from the weekend. I got in the car, and decided what I need was a change of scenery from the gym and my normal running route. So, I headed to Umstead State Park! Man, what a nice change of scenery that was! It had rained in the night, so the trees and plants had that nice, post-rain-uber-green look to them. There was very little car traffic, so I had the park almost to myself. I listened to music, which as a nice change of pace from the usual podcasts too. The only out-of-the-ordinary thing was that these big, winged buggy things started coming after me after I turned around. (I think a couple of them were tag teaming me!) I tried to outrun them for a while, and thought I'd succeeded, but I learned the hard way that there was one still one me when I sat down in the car! (Yikes!)

After I got Big Buzz out of my car, I headed for the gym, and got a 2.32 mile (13 minutes) bike ride to go with my run/walk (1.94 miles, 33 minutes) in the park. Ahhh, I'm feeling better today!

Walk Today

I woke up pretty tired and sore, so I did a leisurely 2.44 mile walk outside in 52 minutes. It was sunny and slightly windy, a beautiful morning that lifted my spirits!

Yesterday's Long Run

While I was out walking this morning, I realized I never got around to posting about yesterday's long run with the Galloway group. Part of it, I think, is that I'm starting to feel and sound like a broken record! I ended up at the back of the pack AGAIN! Man, it's discouraging! I did go 12.5 miles, but in 3:48:00. (Okay, it's a bit of an estimate--but a darn good one, based on several Garmin Forerunner comparisons. I'd forgotten to turn mine back on after a water stop once.) Average pace stunk again! *banging head against palm of hand* Okay, I'm pouting about it again! For a little motivation this morning, I pre-ordered a paperback copy of Dean Karnazes' 50/50: Secrets I Learned Running 50 Marathons in 50 Days--and How You Too Can Achieve Super Endurance!
Have any of you read it?

After the run/walk that lasted forever, George and I joined some of the Galloway group at the Panera on Six Forks Rd., and a guy walked by on these strange leg-things. (See the picture above.) We were curious, so we all ended up having a nice conversation with him. The leg things, it turns out, are called power risers, and he walks around on them for exercise! He was very trim, so he was a good spokesperson for them. Here's a video from YouTube, demonstrating them.

Just a Walk

I decided just to walk from my apartment complex today. No frills, low key, since I had an early doctor's appointment this morning. I ended up walking 1.56 miles in 32:18 minutes. Was a pretty relaxing walk. I'm still a little sore from Wednesday's yoga class, and tomorrow's a long run with the Galloway group. Got 7 hours of sleep last night, and feel a bit better overall. I plan to get to bed early again tonight!

Can I Have a Do-Over?!

1) Ran/walked ca 0.84 mile in ca 16 minutes outside
2) Rode 3.6 miles in 20:04 minutes in the recumbent bike

Today's workout was pretty much a wash! I woke up sore in the hips and right hamstring from last night's yoga class, but I decided to run anyway. It took me a while to get out the door, as I'm still pretty tired in general. (I got to bed a little earlier last night, but still need to do better!) So, I got to the gym and was going to run/walk outside first. I realized, as I was getting out of the car, that I forgot my Garmin Forerunner! I'd also forgotten to start the brown rice (in the rice cooker) for the day's meals, so I drove back home, walked up two flights of stairs to my apartment, took care of business, and returned to the gym to start my workout. (Way late now!) My Garmin said the battery was low, but I was hoping I could coax it through the run today. About 8 minutes out, it died for good. :( So, I turned around and run/walked to the gym. Bummer.

I went inside the gym and rode the recumbent bike then. It helped lift my spirits a little, but I'm missing the run. I think my hamstring will benefit from the lighter workout today, though. Need to let it recover before I injure it!

I feel like I've been complaining a lot about my workouts, especially my run-related workouts lately. Need to think on that! (I did have an interesting conversation about running with Susan after yoga class yesterday.)

Oh wait! I forgot to mention that I went to yoga class again last night! The regular instructor for "Yoga for Athletes" was there this time, and she was so impressive! Wow. Great instructional demeanor, remembered students' names and issues, wow. Look forward to more classes with her. BUT my hips and right hamstring are sore. Gotta do something about that. Great class, though!

Wednesday Walk

I just walked on the treadmill this morning, 2.21 miles in 40:01 minutes. I'm feeling a bit tired from yesterday's run AND two late nights in a row. I must do better about to bed earlier!!

John "The Penguin" Bingham had a blog post yesterday about running in the heat that really spoke to me, and made me feel a little better about slowing down this summer. Read Bingham's blog post here.

Tuesday Run/Walk

I headed outside for a run/walk this morning. Eventhough I drove to the gym, I ran from there, and never made it inside. It was a foggy morning, and nice to be outside in it. I set the Gymboss for a 1:1 run/walk ratio, but sometimes ran 2 minutes, then walked 1, hoping to speed up my average pace. Maybe I did, but I ended up with a 17:13 average pace, slower than usual for my mid-week runs. Okay, I know I shouldn't be discouraged, but I am! Can I blame it on the heat? The fog? :) At any rate, I'll keep running, and hope things turn at some point.

Final total: Ran/walked 3.5 miles in 1:00:16.

Monday, Monday

I'm feeling a little tired this morning, so my workout was a little slow.

1) Walked 0.54 mile (10:06 min) on the treadmill
2) Rode 6.1 miles (35 min) on the recumbent bike
3) Stretched legs for about 10 minutes. Started with IT bands, and finished with a couple of yoga-pose-type things. My leg muscles are feeling pretty tight.

Got a nice boost from finding my race report from last year's Magnificent Mile race on the this year's race website. It helped remind me that I need to keep the speed thing in perspective. Eventhough I get grumpy sometimes about wanting to be faster myself, I get so much more out of running (including meeting great people!) than sometimes meets the eye.

Sunday Morning Workout

1) Walked 2.5 miles (45:08 min) on the treadmill, some of it at a 1% incline
2) Ran 0.37 mile (5:04 min) on the treadmill
3) Did 1 mile (12:15 min) on the elliptical
4) Rode 2 miles (11:10 min) on the recumbent bike

It felt good to shake the workout up a little bit this mornng. In other "shake up" news, I just registered for my first 10 mile race, the Anna's Angels 10 Miler on September 27. Come run with me!

Long Run Blahs

This morning I did a long run/walk with the Galloway group at Shelley Lake. The scheduled run was 10 miles, but I only did 8.43 miles in 2:32:00, about an 18:02 pace. Blah. Eventhough the distance was still the longest I've run this summer, I'm still pretty discouraged. I think I stopped short because the parking lot was close, George and Jacob had stopped at 6 miles and gone ahead to Panera, and most of the rest of the group was way ahead of me. Blah.

I did do a 1:1 run/walk ratio with the group for most of the first 6 miles, but walked a good bit of the last 2+ miles. Still, it was basically a fast walking average pace. Blah. And here I'm wanting to pick up my pace and be able to join and hang with the 13 minute pace group before the end of the season. Instead, I'm slippin' and slidin' back within my own pace group. Discouraging.

I think I need to work on an attitude adjustment, and remember the big picture. Building endurance without injury is key here. But when will speed come? I'm working on my diet, sleep, and hydration throughout the week, and I'm getting my mid-week training in. I must be missing something. Maybe it's just patience! ;>

On a positive note, we joined some other Gallowayers at Panera for brunch after the run/walk, and that was a treat! It's such an interesting, fun group of people who run with the Raleigh Galloway group!

Short Bike Ride

I went to the gym this morning and rode 5.3 miles (30 min) on the recumbent bike. I was still feeling kinda tired, so I decided to take it easy, since I have another long run scheduled for tomorrow. Still on vacation, I stretched out on the couch after I got home and fell asleep! A 30-minute workout usually doesn't wipe me out, but the nap sure felt good. Eventhough I've been on vacation from work, I've been busy with errands and stuff. Good to get things accomplished, but it's been kinda tiring.

Shelley Lake Run

Since I'm still on vacation, I slept in again, then put on my running shoes and the Garmin, and headed for Shelley Lake to run. I ended up run/walking 2.43 miles in 40 minutes, doing a 1:1 run/walk ratio. The pace is a little slower than I'd wanted, but I felt tired, probably from yesterday's long walk, a day full of errands, and a meeting last night. Maybe all of those are excuses, but they affected my energy level a bit this morning, I think.

Afterward, I stopped at the gym at rode 3.53 miles (20 min) on the recumbent bike, while watching Wimbledon.

Nice Walk Outdoors

1) Walked 3.37 miles in 1:06:00 outside, felt great to be outside!
2) Rode 3.05 miles in 17 minutes at the gym

I'm on vacation for the rest of this week, so I slept in a little, read a little, then went to work out. I was going to head inside the gym to walk, but decided to strap on the Garmin instead and walk for a while outdoors. Boy, it felt great! Caught up on several podcasts as well, an added bonus. :)

Feeling Better

1) Rode 6.23 miles (35:04 min) on the recumbent bike
2) Stretched the IT bands for about 5 min.
3) Walked 1.5 miles (25:15 min)

Feeling much better this morning overall, despite a partially restless* night. I'm not as tired and sore as I was this time yesterday.

*Note to self: Don't try to drink the day's total water quota after 9 PM again! Too many middle-of-the-night trips to the bathroom!

Tired Sunday Workout

1) Walked 1.1 miles (20:04 min) on the treadmill
2) Rode 2.6 miles (15 min) on the recumbent bike
3) Stretched the IT bands for about 5 minutes

Whew, tired and a bit sore today from yesterday's hilly long run! Feeling a bit better mentally about the whole back-of-the-pack thing, partly because I finished a running book. Now, I need to think about what I can do to improve my running. Speed wasn't in the cards for today, though.

I had a nice nap this afternoon.

Today's Mixed-Up Galloway Long Run

I returned to Raleigh for the Galloway training run this morning, with a very hilly 8+ mile course on the schedule. I started out with the 14/15 minute pace group, which decided to walk without my realizing it for a while! That felt a little off. Soon after, George told me he was going to catch up with the 13 minute pace group because he wanted to run some. He went ahead, and at the restroom break at Crabtree Mall, I decided to join him in the 13 minute pace group and see how it went. I enjoyed doing the 1:1 run/walk ratio for a while, but started fading and ended up way at the back of the group. George stayed with me pretty much, and eventually we decided we were far enough in the back of the 13 group, that we would wait for the 14/15 min group.

So, we started walking with the 14/15 group again, but eventually we were at the back of the 14/15 minute group, after pushing ourselves in the 13 min group for a while! So, now I'm feeling a little discouraged about being in the back of two DIFFERENT pace groups today, instead of being in the middle of just one pace group that chose to walk today. I hope that later, I'll feel okay about having tried the 13 min pace group, eventhough it didn't work out today.

Friday Workout Blahs

1) Walked 1.58 miles (30:08 min) on the treadmill
2) Rode 1.7 miles (10 min) on the recumbent bike

My left knee was sore while walking, and the soreness didn't really ease up any. What's up with that? Also, feeling generally tired. It's been a busy week at work and away from work, in addition to the longer than usual training runs during the week, plus trying yoga for the first time. I hope I can get to bed early tonight, but George and I have dinner plans first with our Covenant Group.

Thursday Run/Walk

I hit the roads again this morning, going 2.78 miles in 45:04 minutes, using a mostly 1:1 run/walk ratio. A few times I ran for 2 consecutive minutes, to help speed up my average pace per mile. Thankfully, it was a little faster today. :) Afterward, I stretched my IT bands for about 5 minutes.

First Yoga Class!!

I tried my first yoga class this evening, something called "Yoga for Athletes" at UNC Wellness. It was a really good class, and though I couldn't do everything to the fullest (some by a long shot!), I still got a lot out of it. I was a bit self-conscious, truth be told, but I need to remember that it's okay to be there, to try my best and get all I can out of it. Improvement takes time and practice.

Afterward, I checked my blood pressure at one of the machines (like what you see at the drugstore) nearby, and it was 101/61! Is that insane, or what?! I'll take it! :)

Just Walking

I got on the treadmill this morning for 1.9 miles in 35:02 minutes. That's it. In addition to being short on time this morning, I was long on soreness after yesterday's kinda slow run/walk. Go figure. I guess the distance yesterday played a factor. Ah well, some days are like this, right?

I'm going to try again to make the "yoga for athletes" class this evening (last week I didn't make it in time), and I bet that will help with the soreness!

Another Solo Run-Walk

I decided to run/walk outside to enjoy the beautiful morning. I used my Garmin Forerunner for mileage and the Gymboss for interval timining, and went 3.37 miles in 56 minutes, a 16:37 avg. pace. Here I thought I was going faster than my solo run last Friday, but it turns out I averaged about 20 seconds more per mile today! Yikes! Granted, I went about a mile and a half longer today than I did on Friday, and that's worth something! Still, I really want to speed up. Maybe I'll start working in some speedwork.

Monday, Monday

1) Rode 7.2 miles (40:05 min) on the recumbent bike
2) Walked 0.6 mile (10:07 min) on the treadmill
3) Ran 0.4 mile (5:03 min) on the treadmill
4) Stretches for IT band and hams, and strength exercises for hips and glutes

I loaned my Garmin to George this morning. He's taking it to work to measure where he walks for his lunchtime training walk/runs. I'm a little more worried about getting it back that I care to admit (and should be)! :> But I am almost as curious as George to learn what his lunchtime mileage is.

Planning a run/walk outside tomorrow morning myself before work, and am looking forward to it. :)

Easy Sunday Morning Workout

1) Rode 7.2 miles (40:06 min) on recumbent bike
2) Walked 0.35 mile (6 min) on treadmill
3) Ran 0.4 mile (5:09 min) on treadmill
4) About 5 min stretching

Long, Slow Run with Galloway Group

I joined the Galloway training group again for a long run near Cameron Village. We met at the Athlete's Foot, and went out from there. It was the hottest day so far. and I felt it! One of my goals today was to stay closer to the group leader, but she slowed down today, so that wasn't as hard! We ended up going 6 miles in 1:47:00 (okay, I kept walking til I hit 6 miles even!), a 17:50 pace--25 seconds slower per mile than last week! :[ This is probably the best pace group for me right now, but I so want to be faster!

So, what can I do in the coming week to work on my running?
1) Practice running more outside, using the run/walk method, and work on pace
2) Work on calories in vs. calories out, good nutrition, in hopes of losing weight. Lighter people can potentially run faster.
3) Work on flexibility--make getting to a yoga class a priority, and continue stretching IT bands (current trouble spot)

Good Outdoor Run

This morning I decided to run outside, eventhough it's a workday, and it felt great! I drove over to the gym, and ran from there. I used the Gymboss interval timer, which George helped me set up, and after a few warmup walking minutes, I started a run/walk ratio of 1:1. I ended up going a total of 2.76 mile in 45 minutes, a 16:18 min/mile average pace. Slow as molasses, yes, but it felt better than any treadmill run I've had in a while! I enjoyed every minute of this morning's run/walk! :) Part of it was being outside, but part of it was the built-in walk breaks, I think.

Afterward, I went inside the gym and did some IT band, hip, and glute exercises, then rode 3.06 miles (17:01 min) on the recumbent bike. Good way to start the day! Definitely feel better than yesterday!

Tired Workout

1) Rode 9.12 miles (51 min) on the recumbent bike
2) Stretched for about 5 minutes
3) Walked 0.35 mile (6 min) on the treadmill

I missed the yoga class last night (got lost!), so I ended up joining George at my mom's to try to figure out the printer. At 8:00, we hadn't had any luck, so Mom took us out to eat, and we didn't leave the restaurant until nearly 10 PM! Long day yesterday, dragging today.

Wednesday Workout

1) Walked 2.04 miles (35:05 min) on the treadmill
2) Ran 1.04 miles (13:05 min) on the treadmill
3) Rode 5.51 miles (30:01 min) on the recumbent bike
4) Stretched the IT bands for about 5 minutes

Today's workout felt really good! I still have some energy left, but need to use that to get ready for work! :)

Busy Tuesday

I kept the workout short this morning, as I had an appointment with the doctor this morning.

1) Walked 1.75 miles (30 min) on the treadmill
2) Ran 0.15 mile (2 min) on the treadmill---yes, pitiful, I know!
3) Stretched IT bands and did hip and glute strength exercises

The orthopaedist was glad my IT band was doing better, and said the knee noise is crepitus. No arthritis yet. She tested my quads and hamstrings, and said I REALLY need to work on flexibility and strength for my knee health. So, I'm planning to try a yoga class tomorrow night (hoping I can get away from work on time!).

Tonight, George and I joined the Raleigh Galloway group for a happy hour at Tobacco Road. I hadn't been there before, so it was fun trying a new place and seeing familiar faces. It was fun chatting with runner friends in normal clothes, with hair down and no sweating. I ended up eating supper there, a tomato and avocado sandwich with cheese grits as my side dish. It was yummy, and a wonderful change of pace.

Monday, Monday

1) Rode 5.3 miles (30:02 min) on the recumbent bike
2) Did some IT band stretches
3) Walked 1.2 miles (20:15 min) on the treadmill
4) Ran 0.40 mile (5:06 min) on the treadmill

My left knee had a dull ache going on during the run. Tomorrow I return to the orthopaedist for the IT band issue. I wonder if she'll be able to shed some light on the knee stuff. Hope so!

Sunday at the Gym

I walked on the treadmill for 30 minutes (1.78 miles) this morning, then did some stretching and strength exercises for my IT bands, hips, and glutes. I've been tired and achy all day, so I've been taking it easy today, even took a nap!

Back at it tomorrow!

Long Run With the Galloway Group

Today I ran/walked 5.74 miles in 1 hour 40 minutes with the Galloway group! It was a nice accomplishment to go the distance, though the average pace (17:25 minutes/mile) was considerably slower than last week's pace. Considering I'm feeling some aches and pains, I'm not complaining too much! I enjoyed the course for today's run, and I also chatted with some people I hadn't met before, which was really nice!

Another Mile!

1) Rode 5.55 miles (31 min) on the recumbent bike
2) Stretched IT bands for about 4 minutes
3) Ran 1.01 miles (12:03 min) on the treadmill

Today's running felt a little better than yesterday's, which was encouraging. Tomorrow is the scheduled 5-miler with the Galloway training group. 5 miles will be a nice hurdle to cross.

Thursday Workout

1) Strength exercises for hips and glutes, about 8 min
2) Rode 6.46 mi (36 min) on recumbent bike
3) Stretched IT bands for about 5 min
4) Walked 0.85 mi (15:11 min) on the treadmill
5) Ran 0.5 mi (6:07 min) on the treadmill

My knees are bothering me a bit this morning, a dull ache, especially the left one.

More Running, Plus Gym Tour

1) Rode 5.4 miles (30:07 min) on the recumbent bike
2) Stretched about 5 min
3) Walked 1.25 min (21 min) on the treadmill
4) Ran 1 mile (12:05 min) on the treadmill--felt good, but time to get ready for work

Last evening after work, I decided to go by UNC Wellness Center for a visit. I called George, who was on his way home too, and he met me there. I was glad he joined me, because as usual, he came up with some questions for the staff that I wouldn't have come up with, or taken the time to ask. I was impressed by all the cardio and strength training equipment, as well as the indoor track. The pool, hot tub, and sauna area are very nice, too, and the locker room seems to be well stocked. I'm also attracted to the class list, which includes yoga (there's even a "Yoga for Athletes" class!), tai chi, aqua, and other interesting stuff, in addition to the regular aerobics and spinning classes. I'm going to think about it some more, and see my orthopaedist next week. Meanwhile, my regular gym looked a little dingy and boring this morning, but it's mighty convenient, being right across the street from my apartment complex!

Tuesday at the Gym, Plus Physical Therapy

1) Walked 1.16 miles (20 min) on the treadmill
2) Ran 0.41 mile (5:01 min) on the treadmill

It was a short workout today, as I had my last appointment with the physical therapist at 7:30 this morning. *yawn* It was a good session, though. We reviewed the exercises I've been doing, and he suggested going to every other day with those. (Stretches can still be every day.) He also showed me some stretches to do while I'm "on the run" outside, to help with the IT bands and hamstrings (also tight).

We talked about my crackling knees, and he said it was "arthritic activity"--yikes! Okay, he's not a physician, but that's what he said. I asked him about running, and he hesitated, then said that with the amount of running I do, I should be fine. He recommended continuing to work on my strength and flexibility, and to get into some sort of pool program. Sounds like crosstraining is key. I'm going to look into UNC Wellness again, since my current gym doesn't have a pool.

Monday at the Gym, and Day #1 of 100 Day Challenge

1) Rode 9 miles (50:06 min) on the recumbent bike
2) Worked on IT bands, hips and glutes for about 10 min.
3) Walked 0.6 mile (10:06 min) on the treadmill
4) Ran 0.41 mile (5:01 min) on the treadmill

I'm starting my 100 Day Challenge with a sleep deficit, but I know that's something I need to work on! After today, just 99 more days! Woo!

Crosstraining at the Gym

1) Rode 6.3 miles (35:02 min) on the recumbent bike
2) Did about 10 minutes of stretching and strength exercises for IT bands, hips, and glutes
3) Walked 1.2 miles (20:01 min) on the treadmill
4) Ran 0.5 mile (6:17 min) on the treadmill

I'm a bit tired and sore today after yesterday's "long" run, but I'm still basking in the glow of covering 4 miles. Funny, huh?! :)

I got the the gym a little late this morning, and the cleaning service (one guy) was there. I've been noticing that the gym is kinda dirty lately, and this guy didn't seem to be doing a very thorough job. Maybe it wasn't "thorough day" on the gym cleaning schedule, but.... Well, anyway, I can say something, not say something, and/or find a new gym. I've been thinking about adding a gym (UNC Wellness Center) that has swimming, classes, an indoor track, stuff like that. The one I'm going to now is just sooo convenient!

Galloway Long Run

I joined the Galloway group again today for another long run, 4 miles on the calendar for today. It included the "Magic Mile," one of Jeff Galloway's predictors for training and racing. We met at the Fleet Feet store in Raleigh, warmed up a mile, then did the Magic Mile. I finished in about 14 minutes, which puts me in the right training group for now.

Those first two miles were a gradual decline, so the last two miles where back up the hill. After pushing a little in that mile run, the incline is a little tougher! I'm trying to adopt a good attitude about hills in training, though. They can only help, right?! :)

George ran with the group again today, and ran a 12 minute mile. He gave it just about all he had to run the Magic Mile, though, so the last two miles were tough for him.

I was feeling chatty today, so I enjoyed getting to know some other runners, both in my pace group and in some others. After the run, people milled around, eating the snacks and drinking water, so I enjoyed walking up to fellow groupies as well as people I didn't know, and asking them how their run went. Eventhough I consider myself an introvert, I get this way sometimes! :) Part of what helped is that I still have some energy left after these shorter runs, plus George was shopping for new shoes, and since we rode together, I had some time to kill.

I ended up run/walking 4.01 miles in 1:03:02, a big improvement, pace-wise, over last Saturday (by about 45 seconds), eventhough I walked and talked some extra.

I ran in a new running (and wicking) shirt from Lands End, by the way, and I loved how it felt! Cool blue color, too!)

Friday Workout, Plus 100 Days Challenge

1) Rode 8.08 miles (45:03 min) on the recumbent bike
2) Did about 12 min. of stretches and strength exercises for IT bands, hips, glutes
3) Walked 0.3 mile (5:08 min) on treadmill
4) Ran 0.65 mile (8:05 min) on the treadmill

The running felt good, just taking it easy before tomorrow's scheduled 4-miler.

Meanwhile, I'm wrapping my head around starting a 100 Days Challenge for myself, to focus on weight loss and other healthy habits, like drinking enough water, getting enough sleep, flossing, things like that. If you want to joing me, let me know!

Thursday at the Gym

1) Did 1.56 miles (20:05 min) on the elliptical, a nice change of pace from the bike
2) About 10 minutes of stretching and strength for IT bands, hips, and glutes
3) Walked 1.17 miles (20:03 min) on the treadmill
4) Ran 1 mile (12:13 min) on the treadmill

I had my annual deal with the gynecologist yesterday, and mentioned the knees crackling to him. He said he thought it was probably just from the extra stretching and strength stuff I've been doing to help with the ITBS. Hmmm. He's a runner too, and said he's had ITBS many times, so he may be right. (He didn't feel my knees, or anything. Not his specialty!) The thing I don't get is that these exercises are supposed to be HELPING, not producing extra symptoms! ;) My next PT appointment is next Tuesday.

Happy National Running Day

1) Rode 3.6 miles (20:04 min) on the recumbent bike
2) Did IT band, hip, and glute things for about 10 minutes
3) Walked 1.23 miles (21 min) on the treadmill
4) Ran 0.56 mile (7:01 min) on the treadmill

Today's running felt fine, but don't want to push it now with the knee stuff going on. I sent the physical therapist I saw last week an email, since I'll be returning to him next week. I have no idea if he responds to emails, but I figured it wouldn't hurt to try! :) More later.

Rest from Running

Okay, today wasn't a total rest day, but I decided to take a break from running today, as my knees have been doing some wierd snap-crackle-and-popping since May 26. I'm a little concerned about it, but I already have an appointment to return to the physical therapist next week, and the orthopaedist the week after that. So, meanwhile....

1) Walked 1.72 miles (30 min) on the treadmill
2) Spent about 15 minutes doing stretches and exercises for my IT bands, hips, and glutes
3) Rode 3.59 miles (20 min) on the recumbent bike

Monday Morning Workout

1) Rode 7.21 miles (40 min) on the recumbent bike
2) Stretched the IT bands, hips, and glutes for about 10 min
3) Walked 0.6 mile (10:10 min) on the treadmill
4) Ran 0.41 mile (5:02 min) on the treadmill

I think I'm going to need to pull back on the bike to give myself some more running time in the morning. Another alternative--get to the gym earlier in the morning!

This is my 1000th post on this blog! Yay! Had no idea I'd still be blogging. Guess I'm hooked! :)