Run/walk intervals

Tried something new this evening. I did a run/walk interval workout. I read about it at www.jeffgalloway.com. It is supposed to be better than straight running for older runners who are trying to prevent injuries. I did 10 sets of 3/1 (3 minutes running/1 minute walking). Not a shabby workout. Did 3.19 miles with an average pace of 12:16 min/mi. Not fast by any stretch of the imagination but I've decided at my age, fast is not the objective. Injury free is the objective, and to be able to maintain a consistent running program for my health. I may do this at least for a few weeks until I am sure my hip is completely well. Then we will see.....tonight I actually made up a 10k training schedule for myself. Thinking about doing one in November.

What 3 miles looks like

 

Yay! I feel like I am back to where I was before I had the thigh/groin/hip problem. Don't you love the youthful glow? Hardy-har-har (as Pioneer Woman says.....we used to say that as kids....ahem....40 years ago..). Happy and blessed to be able to run!

 

 

 

Late life running

 

Slow and steady may not win the race but hopefully it will win against late life runner injuries. 3 miles at a nice, slow 13 min/mi pace.....in the rain. Loved it!

 

Running with arthritis

I got a second physical therapist to take a look at my thigh. I realize neither of these guys are doctors but they do have some good experience with getting folks over injuries. The one I talked to this week is the head physical therapist at our work site. He thinks, rather than a pulled muscle, my pain may be from some osteoarthritis in my left hip. I am not surprised. My dad had it is his hips. He approved of the exercises the other therapist had given me but told me he thought I could try running just to see how I do, since I've taken two weeks off.

So today.....I did a good mile walk and then on the paved track ran a mile. I was so excited. I felt like I could have done more but made myself stop at only one. Only a tiny hint of discomfort. There is so much info on the Internet that say you must give up running if you have hip arthritis, but not being a "black or white", " run or don't run" kind of girl, I decided on my own plan. I read an article of a 60 year old man with severe hip arthritis. He loved running so much he developed a stride and foot strike that allowed him to continue running with no pain. Today, I tried to mimic what I had read, kept my pace very, very slow....and no pain.

I will continue with the hip strengthening exercises and check back in with the therapist in two weeks. He thought both hips seemed weak compared to my apparent physical fitness level.

And I will run. I don't care if I never get faster than a 13 minute mile, as long as I can still run.

 

Exercise induced migraine

Anyone ever had one of these? I don't know if it was induced by the 40 minutes I spent on the recumbent bike/elliptical but it has been a killer. The migraine medicine hasn't really worked. I am four hours into it and it has finally eased off but not gone away. Not fun. I only have these about once every couple of years, always preceded by the aura. I didn't get home to take the medicine until about 30 minutes after the aura began. Too late to head off the headache.

Runner injury

My soreness in my thigh got worse. I tried to run last Sunday and couldn't run at all. I visited a trainer at our work and he diagnosed me with a strained muscle, iliopsoas, and gave me a bunch of exercises to do. He said I could stop running for 2-4 weeks or I could keep trying and be out 6-10 weeks later on. Ok, I've stopped, but I hate it. I haven't run in seven days and I feel like my muscles are wasting away. I am doing the exercises and I plan to swim this week and do the elliptical or recumbent bike a couple times a week too. Hopefully I won't lose all the gains I've made in my cardio and muscle strength. I am telling myself that if I do the exercises every day (they are pretty low key), maybe when I can run again, I'll be stronger and this will prevent any recurrent injuries.

 

Runner's Aches and Pains

A couple of weeks ago I ran five miles on the treadmill. Four had been the most up to that day. I had read where you shouldn't increase your mileage by more than 10% a week, but I also saw where it was common to have a long run at least once a week. Maybe those long runs are for more experienced runners.

Anyway, it felt great. I don't remember if I stretched out afterwards. I knew it took an extra 11 minutes or so and I was in a hurry to get home. I didn't run for three days and then did four miles. Uneventful. Then my left groin began to hurt. And it has bothered me a bit most of the week. I am continuing the running, but not as much. I only ran 3.5 and 4 this week. Last night was the four mile run and I slowed way, way down. I was able to run farther without a significant amount of pain by going about a 13 minute mile. Yes, slow.

Is it from not stretching? Shoes? Uneven gait? Odd, how if anything ever hurts, it is always on my left leg. My left ankle still gives me trouble sometimes. It gets really stiff but once I start moving it by walking or running, it seems better...until the next time it is stationary. Is this normal for a new runner at 54?