Tuesday, June 11, 2013
Jeff Galloway (former Olympian, best selling running book author, running coach to zillions of people) said something else I thought was helpful in his presentation on Saturday. He said to prevent getting a stitch in the side when running to breath deeply, like you do when you are asleep. Put your hands on your abdomen to make sure your lungs are expanding all the way down. Chest breathing causes the problem. He said that eating or drinking too much before running can make it difficult to breath correctly. Good to know!
Monday, June 10, 2013
He said lots of things I'd heard before and some new things. One thing he said was that if you don't replenish your glycogen stores after long runs you are going to be hungry. The body is set up that way. He said within 30 minutes (I thought it was 2 hours) have 100 calories for a 5K or 300 calories for half marathon or in between for in between with the best ratio being 80% cabs and 20% protein. He recommended Endurox and Accelerade. I may check them out later. He said you can put the powder in a water bottle and add water after your run as a convenient way to get precisely what you need.
I also didn't realize that he had grown up a fat kid and hadn't taken to running immediately. I hadn't heard him tell his personal story and it was quite powerful. Glad I attended. Glad I've signed up for another year of Galloway group training!!
Sunday, June 09, 2013
This morning I was smiling at the scale. I hadn't weighed in a week. I hadn't tracked for several days. I had indulged for my husband's birthday on June 3rd (I made the cake with delicious chocolate butter cream icing), my birthday on June 6th, at my volunteer work on June 7th when they wanted to celebrate again, and with extended family on June 8th when it was my only child's 32nd birthday.
OK, the scale number wasn't my ideal weight, but not far off -- I still have a middle two. And I don't feel like further indulging; I feel like I'm ready to start training for fall half marathon runs, making every bite (OK - almost every) contribute to health. And if I can go off the course that far and still stay below 130 pounds, I'm feeling like my long term chances for maintenance are looking better and better. I recognize that even my indulgences are far healthier and more reasonable than they used to be.
Wishing everyone a healthy, happy day, and some occasional indulgences, too!
PS I'll be going to the Galloway Kick Off today and I'll let you know how it goes.
Saturday, June 08, 2013
Tomorrow Jeff Galloway, former Olympian runner and nationally recognized running coach, will be here in town to kick off our Galloway running season. My hubby has even agreed to keep the kids (it should only be about a half hour after I leave until our daughter picks them up after work) so that I can attend the event. I will officially join the group again for this year.
Today I ran-walked-ran on the treadmill at the Y, about 6.3 miles in 80 minutes. The run-walk-run portion was one hour with a 10 minute walking warm up and 10 minute cool down. My hip and back felt better than it had the last time I ran earlier in the week. I believe the healing continues. I finally got an appointment with a sports massage therapist for Wednesday morning, and I hope to get some good advice and treatment. Both my former running coach and my daughter, who is a licensed massage therapist herself, highly recommended him.
I went ahead and registered for my second half marathon on November 9th. It will be the first half ever run in our county. On National Running Day, June 5th, it was half price ($30) so I took the plunge, expecting to totally heal, and committed. I may end up running it more like a training run because there are other half marathons that I may want to run shortly after. On the other hand, if I don't heal completely I could end up walking it, or most of it, but that is not what I am expecting.
Big thanks to all my SparkFriends and SparkTeam mates who celebrated my birthday with me this week! Thanks, Casual Travelers Team, for spotlighting me, too. I met many new Sparkers that way! I loved all the Spark Goodies and messages, too. Yes, I did indulge in cake, and yes, I need to face the scale and make sure I don't need to take remedial action. I'll do it tomorrow morning. Promise. One of the great things about being a runner is a birthday is not just about getting older, it is moving toward an age group in which I can be even more competitive!!
Sunday, June 02, 2013
I thoroughly enjoyed volunteering at first 2013 Watermelon Sunrise 5K yesterday, helping with race day registration. It is exciting to see how running is booming in our area! This is the 19th annual Watermelon series sponsored by the Lakeland Runners Club. There were 993 finishers, if I remember right, compared to 600 a year ago. I did feel just a bit left out that I didn't run, but it was fun to watch a race from the first finisher until my niece and nephew came in at about 42 minutes. Martin said he was on pace to break 40 minutes, but got a stitch in the side after 2 miles and had to take a couple extra walk breaks. In the very humid and kind of hot conditions, I thought he did great! I was really proud of a young mother I trained with, too. She's lost 80 pounds and ran the 5K at 19:54!! I got to cheer on many of my Galloway running friends at the finish, including Fritz, Mary, Theresa, and Kathy!
This morning I got up and wanted to try an easy run to see how my "injury" is coming along. It's been 3 weeks since I ran, but I have done elliptical, walking, Walk Away the Pounds, and some swimming. This morning I did run-walk-run with 1:30/1:30 intervals. I averaged around 13 minutes per mile, although I saw on my Garmin that I actually could walk at 11:50 pace and I did hit - believe it or not -- 6:50 pace at least for a few steps. It felt so good to run, it was hard to stop. I didn't mean to go 6.25 miles. Yes, I can still tell I'm not 100% healed, but it sure feels good to run long and slow. I even took the dog for about 2 miles in my neighborhood. At first she was trying to drag me, but then she settled down. When she didn't want to keep up with me, I put her back in her fenced in yard.
I decided today for sure that I'm going to rejoin the Galloway group this year. Jeff Galloway will be in town on Sunday June 9th for our kick off event. (I've got to arrange some child care so I can go.) On June 18 I'm to do the timed "miracle mile". I want to be run fast enough to be assigned to the right pace group, faster than last year. I'm hoping for an under 9 minute mile, but as long as my body keeps feeling like it is healing, I'll be happy.
So I love that it is 10 am, that I've had a hearty breakfast, and still have burned more calories than I've eaten today! And my body feels happy!!
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