Back From Vacation

George and I returned from vacation tonight, a few days away where I did lots of walking but only one intentional workout in the hotel gym. I'm pretty tired tonight, but am looking forward to returning to the gym in the morning! More soon!

Getting Back in the Groove

After a low key week last week, and taking Sunday and Monday off from exercise for the GRE (standardized test for graduate school admission), I've enjoyed getting "back into the groove" the past couple of days, with the elliptical machine and some weight training yesterday, and biking and some more weight training (different muscle groups) today. I've included some intervals on the cardio to help get my heart rate up and continue to work on speed. It's made for a good couple of workouts, feeling a little tired afterward without interfering with work for the rest of the day.  :)

Have You Tried Water Running?

George is thinking about joining my gym after the running season is over, with the hope that we can train together doing water running, since I've been having such trouble with my foot. I found an interesting article about it in Runner's World, posted back in September 2003. Check out the article, "Head for the Pool."

Would love to know if any of you have ever tried water running to train due to injury or weather!

Looking Up at the Gym

After a call to the employee health office yesterday about my new gym membership (and still not being in the system), I returned to Gold's this morning, and I'm finally "in the system!" :) I have a name and number to call there to set up an appointment for an orientation, and I'll get my key chain swipe card then. Yay!
Heartened, I went to the cardio area and had a good elliptical workout, followed by some hammer and bicep curls. Good way to start a busy Friday!

Low Key Week

This has been a low-key exercise week, with a couple of biking sessions, a walk, and some upper body strength training. I've been a little sore and tired overall, plus I've been studying for Monday's GRE (Graduate Record Exam). Today I'm taking a break from the gym, something normally reserved for Fridays. I'll get back on track soon!

Serendipity Strikes

American Triple-T Finish
Originally uploaded by dukefan86

Yesterday, George and I took a daytrip to Bladen County for my NC Odyssey Project blog, and when we found White Lake, there were some runners going along the side of the road, within traffic cones. We followed the road around, a slow go in part because we didn't want to HIT anyone, but we were also looking for a place to take a picture of the lake. Well, we happened to pass the place on the lake that was the staging area for not just any race, but a triathlon to beat triathlons, at least to me! This triathlon didn't happen on one day, but over THREE! It's the American Triple-T.

Friday: Super Sprint: 250m swim, 7 mile bike, 1 mile run
Saturday: 2 Olympics, an AM and a PM: 1500m swim, 40K bike, 10K run
Sunday: Half Iron: 1.2 mi swim, 56 mile bike ride, 13.1 mile run

Okay, so George had the bright (very bright, seriously) idea that we should park, go into this area and explore (i.e. take pictures of the lake). When we first walked into the area, we didn't have a full understanding of what was going on. We saw the runners, spotted the bike transition area, and numbers on the athlete's arms, so we figured a triathlon, but OMG! For a while, we stood at the finishline and clapped people in, just totally amazed at the athleticism of these people! I was so impressed and inspired!

We didn't go to White Lake to watch this race, but I'm so happy it worked out that way! What a cool way to spend part of a Sunday afternoon!

Walk Report: Triangle Run/Walk for Austism

This morning I decided to take a break from the new gym and walk a 5K race, the Triangle Run/Walk for Autism. I was ready to walk with a bunch of people around, like when I used to be able to run with the group. I got to Moore Square in Raleigh early to register on-site, enjoying the crisp fall air. I didn't see anyone I knew, but it was still a great morning to be outside. I did have doubts as I lined up near the back of the pack before the race, but once the horn went off, I was happy to be there.

It was hard at first, adjusting to just walking this one, but I wanted the practice in walking faster and using my arms to help me move forward. I ended up talking with a mother-daughter pair for most of the race, and that helped the miles go by quickly. We enjoyed talking about the big, old homes we walked by, including the Executive Mansion.

I had some discomfort in my right foot, as expected, but nothing that caused me to stop. I ended up finishing the 5K walk with a chip time of 56:29 and gun time of 57:03, good for 840th place out of 853 overall, and 32/32 in my age group. I'm glad I did this! (My only regret was not taking my camera with me.)

What's New

My arms are finally sore for the additional strength training I've been doing at the new gym! I was beginning to wonder if I were doing big enough weights. Yep, that's good.

Speaking of the new gym, I've figured out that there's a disparity in the follow-through-ness (I know there's a better word) of the front desk staff there! I've already discovered that the front desk person AKA Brian will answer questions and point things out with a positive attitude. Others have been less responsive. My biggest concern right now is getting my name into their system so I can get a swipe card and not have to sign in every time I go there. Brian gave my name and number to two different staff members after I talked with him a couple days ago, and someone was supposed to give me a call. Nada. So, Brian checked again this morning to see if I was in the system yet (no), and got my name and number again. I just feel like being persistant about this.

Meanwhile, I biked againt this morning, but didn't do any weight training, opting to give my upper body a rest. Since I haven't been running, though, I've noticed I haven't been burning as many calories, and it's making a difference on the scales. I definitely need to reverse that trend!! Tomorrow, though, will probably be a rest day from exercise. I'm thinking about testing my foot with some walking on Saturday.

Good things I learned from this morning's gym visit included learning where the steam room is in the ladies locker room (though it's broken right now) and the hot tub (which is outdoors, just outside of the indoor pool area). Can't wait to use those things! :)

New Gym, New Me?

I decided to go ahead and sign up for Gold's Gym through my employer's Occupation Health Office, and went for the first time yesterday morning. (I went back this morning too.) I've done some cardio (but no treadmill) both days, as well as some upper body strength training. I think the strength training "opportunities" there are what I like most so far. My "old" gym's weight machines and dumbbells don't hold a candle to the equipment and space at the new gym. (Who knew there were so many muscle groups from the waist up to work on?!)

I'm also eyeing the class schedule as well as the pool, but haven't tried them yet. Soon, I hope. I'm still getting used the the new routine, including increased strength training (which I think will pay off in the weeks ahead!).

Meanwhile, I'm going to a new-to-me hairstylist this evening! What does that have to do with running and exercise? Not a thing, but with all the troubles I've had with my sore toes and running lately, I'm hoping the haircut will be a nice lift for my spirits.  :)

Clipart from Clipartheaven.com.

Good Walk Plus Workout Today

Since yesterday's "long walk" was cut short, I hit the treadmill at the gym this morning to put my sore toes to the test. The pain hit a little before 2.5 miles, but I pushed on a bit, and finished with 3.4 miles in 60 minutes, a pretty good pace for me. Still, my walking pace is something I need to work on in addition to my endurance.

I decided to take a break from cardio after an hour, so I did some upper body strength training with 5 lb. and 8 lb. dumbbells. It felt really good to work on my arm and shoulder strength, and I hope it'll help me if I decide to go ahead and give the Outer Banks Half Marathon a walking try.

After that, I stretched my quads, glutes, and hamstrings, then finished with 2.02 miles (11:01 minutes) on the recumbent bike. All in all, a good workout for me.

Back On My Own

Well, I made the hard decision to stop being coached for my running. I have mixed feelings, really, because it feels like giving up on running, but also realistic, at least for now. It also has forced me to start looking more seriously into other forms of exercise.

For instance, I looked at the Gold's Gym closest to home last evening, and was impressed by the amount of equipment, especially for strength and core training. There are also some cardio classes I could attend, plus there's a pool! The membership sales guy I talked with was surprisingly unenthusiastic, though. I told him my story--running, injuries, running, half and full marathon, wierd foot bones, and his reply when I finished, was, "Okay." I asked if he could give me a tour, and he said something like, "Okay. This is the weight equipment. Cardio machines. Pool's over there," with some walking in between. Can I look in the ladies' locker room? "It's over there to the left." I see you have a massage therapist, what are the prices? "They're in this brochure somewhere." I swear, he didn't ask me a thing about my goals, wishes, or impressions. Maybe he was on his way out the door when I walked in. He just didn't seem to be into a conversation about his gym. Business must be good.

Anyway, I have printed out the information on my employee discount and enrollment through work. I'll still probably go that route, then cancel my current gym membership if I like Gold's.

I'm continuing to exercise. I cut yesterday's speed workout short due to foot pain. Today I had to sub the elliptical for the assigned bike workout, and cut it short to get into work for a meeting. My workout life seems to be a series of short workouts lately, partly due to my body and partly due to increasing time at work. Interesting.

I'll miss working with my coach, and would love to work with her again if my orthotics work out in the winter!

These Shoes Were Made For Walking

This morning, I walked 2.17 miles in 40:04 minutes on the treadmill, and followed with some upper body dumbbell work, as well as some ab crunches and stretching.

Meanwhile, I'm pondering a phone conversation I had with my running coach last night, where we talked about the possibility of my backing off of running much of any distance for a few months, while I wait to order custom orthotics and my foot has a little R & R time. It makes the Outer Banks Half Marathon seem a little dimmer, but I'm not quite ready to give up hope of walking it, especially if I continue to work on my fitness level and weight loss.

Saturday's Walk

I fell short of my 10 mile goal today due to my fussy foot, deciding to stop at 6.52 miles. I'm discouraged about not being able to get the distance in,  but I was pretty pleased with my overall average pace per mile of 19:29, especially considering the foot discomfort. It was a pretty morning out on the Crabtree Creek Trail, but started getting warm. I was thankful for plenty of water.

Still undecided about what to do about my half marathon in November. *sigh* One week at a time.

1) 19:53

2) 19:19
3) 19:04
4) 19:10
5) 20:00
6) 19:22
0.52) 10:10

What Do You Listen To?

This morning I hit the treadmill again, and had a decent workout, despite the pesky foot pain in Mile 3.

Walked 0.51 mi in 10 min
Ran 1.55 mi in 24 min
Pit stop here
Ran 1.03 mi in 16:00

Part way through, I decided to steer away from my workout music and return to an audiobook I've been listening to in bits and pieces, a book called Think and Grow Rich, by Napolean Hill. I'm finding the audiobook a nice change of pace from the quick-paced music that encourages me to keep going when the pain in my foot tells me to rest it. Although the book has some Christian overtones that some might disagree with, I'm intrigued by what the power of personal belief can do. Part of running is mental, so it certainly applies in this area of my life! I'm also listening to this book with my work ears as well, especially as I work on my graduate school application. Having something to think about (besides my foot) as I run has been refreshing!

What do you like to listen to when you run? How does it help motivate or refresh you?

This Week's Progress

Rather than the usual Tuesday speed workout, I had an easy assignment yesterday, since I did the Mag Mile on Sunday. I walked a mile to warm up (1.05 mi in 20 min), then ran/walked 2 miles easy (2.01 mi in 34:00). My legs told me this WAS an easy workout, but my right foot started bothering me in Mile 3. *sigh*

Today's assignment was a 50 minute bike workout; I ended up cutting it a little short due to time constraints, but I felt strong doing it. I finished 8:05 miles in 46:18, and average of 5:37 min/mile. That's pretty fast for me, especially over 45 minutes.

I'm scheduled to run again tomorrow, so I'll see how that goes. Saturday's a 10-miler. I haven't hit 10 miles this year due to my foot. Right now my plan is a walk it at a good clip and see how my foot holds up. My coach is very conservative about injuries, so we'll be talking after the walk.

Race Report: 2010 Magnificent Mile

This afternoon was the long awaited (for me) Magnificent Mile Race in Raleigh! It was a clear, warm late summer afternoon, and as usual, I enjoyed seeing several running friends before (as well as after) the race. I just love race days, with the comraderie and anticipation in the air. I also love this race, because they divide the race into three heats: the men's and women's competitive, and the recreational. It's amazing to watch the men's heat, because the frontrunners are so fast, and in the races I typically run, I never get to see the elites at their best. Last year's winner (who was back this year) finished the 2009 race in 4:10. On the road.

Toward the end of the men's heat, the women started lining up, and it was fun to catch up with a couple of runners, Barbara and Ruby, who were nearby. The "gun" went off, and the race started--uphill! This course goes up Hillsborough St., around the State Capitol Complex, and back down Hillsborough St., so luckily, it ends going downhill! Sweet! My goal was to beat last year's time of 13:37. It wasn't until the last stretch, when I was close enough to hear some finish times being called out, that I realized I could come in under 13:00 if I pushed! I dug deep and pushed for the finish line, stopping my Garmin just past the line at 12:58! Yes! I'm still waiting for the official results to make sure they jive with my sub-13:00 on the road.

This evening, I'm feeling suffiently "good and tired," so I feel like I left a lot on the course. I'm also glad to report that my foot was a non-issue at this short distance. I'll update with my official finish time/place when it gets posted.

UPDATE: My official time was 12:58, 180th out of 183 women, and 21/21 in my age group.

Light Week

I just realized I haven't posted since Tuesday! It's been a pretty light training week, which has been a relief in several ways. It's given my right foot a chance to rest, plus I've been uber busy at work. This morning I'll do an easy 30 minutes on the bike at the gym, then come home and get ready to head to campus for the Alabama-Duke football game. I'm excited to be seeing Alabama play football, even if they're probably going to do a number on my Blue Devils. If I can make it afterward, I'll join George's family for Yom Kippur dinner this evening after the game.

Tomorrow's the Magnificent Mile, a 1 mile race in Raleigh. This will be my 3rd year in a row of running this race, and it's one of my favorites. It's a distance my foot can handle, for sure, and I think all that my speed training will show itself for tomorrow's race. My main concern is feeling rested after the busy week at work plus today's activities.

Speed Work-It's Feeling Easier

One thing I noticed about today's speedwork is that it's feeling a little easier in the midst of it, and I'm not feeling as wiped out afterward. It's nice to feel some progress. It has me looking forward to Sunday's Magnificent Mile!

Biked 1.36 mi in 10 min (warm up--biked the warm up because all 5 treadmills were taken)
Ran .25 mi in 3:02
Ran .25 mi in 3:01
Ran .25 mi in 3:01
Ran .25 mi in 3:02
Ran .25 mi in 3:02
Ran .25 mi in 2:59
Walked .10 in 2:00 to cool down

A New Workout Week, and Maybe a New Attitude

This morning's workout assignment was an easy 30 minutes (2.12 mi) on the elliptical machine, so I followed it with some ab crunches (75 today!) and obliques (3 sets on each side instead of 2), plus some upper body strength training with dumbbells.

While I'm feeling a bit in limbo with my running, I have this gut feeling that I can work on getting stronger without using my right foot, right?! There are many things I CAN actually do to become a better athlete, while I rest and ice the toes and see if the orthotics will eventually help. One of the things I continue to work on is my weight loss, and that'll help too, I know.

Race Report: 2010 Mebane on the Move 5K

George and Bert

This morning I did the Mebane on the Move 5K in Mebane, NC. George and I got there about 7 AM, and soon saw our friend Bert from the Raleigh Galloway Training Group. Bert was running his first 10K, and George was shooting for a 10K PR this morning. It was a slightly cool, overcast morning, pretty darn perfect race weather.

The three of us were busy chatting through the race announcements, so we were surprised to see the runners surging forward! I also missed the fact that there wasn't a timing mat at the front. I wish I'd scoped this out ahead of time, as I would've positioned myself a little better.

The running crowd thinned out pretty quickly, but Bert and I were run/walking in the same area for quite a while. I was a little tense in the first mile, but started to relax at the beginning of Mile 2. Unfortunately, my right toes started hurting so after, around my Garmin's 1.1 mile mark. I started taking walk breaks more frequently in hopes that it would help, but the pain was persistant throughout the rest of the race. Needless to say, I'm pretty discouraged by this!

Highlights of the race were seeing a college classmate volunteering on the course, a finished runner in a polka dotted headband hopping out of the crowd to run the last part of the race with me--just for encouragement, and then doing the same for our friend Bert (along with George).

Afterward, George, Bert, and I drove to Panera Bread in Durham and enjoyed a post-race meal. Their Greek salad is my usual post-Saturday-run meal, and it (and the company) lifted my spirits a bit.

I am surprised that my toes continue to give me this much pain, in what seems like shorter and shorter distances. I iced and ibuprofened both last night and this morning before the race, and even soaked my feet in epsom saltwater last night. I may have to wait until I can get the custom orthotics before seeing some improvement.

I'm still waiting on the official (gun only) time, but my Garmin (started at the start line, not when the runners started) says 49:48 for 3:12 miles.

1) 15:58
2) 16:03
3) 16:13
.12) 1:33

I would definitely recommend this race, especially if you like small local races. Mebane is a cute little town, really, and the volunteers were very friendly and helpful.  (The course had a number of turns through neighborhoods, but there were plenty of course monitors to keep me going in the right  direction.) The race director was very gracious is changing my registration from the 10K to the 5K earlier this week, which turned out to be a lifesaver for me today.

UPDATE: Apparently there WAS start line timing, just didn't see it. Results are in: chip time was 49:45, gun time was 50:30. I finished 156th out of 160 runners overall, and 17/17 in the women's 40-49 age group.