training Archives - Runderella

Don’t Call it a Comeback…

June 12, 2017 By Lindy Leave a Comment

…I’ve been here for years. I’m corny, I know. 🙂

Today marks the beginning of my return to running after obtaining clearance from my physical therapist. Since I have not run since November 2016, I will be following Jeff Galloway’s beginner 5K program. Using a run/walk program is a great way to build a training base while reducing the risk of injury.

Jeff Galloway’s 5K program runs 15 weeks and in order to keep me motivated, I’ve registered for the Rescue Run 5K, which occurs at the end of the 15 weeks. Talk about perfect timing, eh? This run benefits The Monster Milers, a shelter dog running and rescue organization in Philadelphia. I’m also excited because it is my first run as a Oiselle Volée runner, a wonderful and supportive community of women.

Plans for this week: (Per Jeff Galloway’s Program)

Monday – Walk or XT

Tuesday – Run 10-15 minutes

Wednesday – Walk or XT

Thursday – Run 10-15 minutes

Friday – Walk or XT

Saturday – Rest Day

Sunday – 1 mile

My XT usually involves taking a class on my Peloton Bike or swim at the gym pool. Stretching/yoga is part of my daily routine, which will aid in my return to running, as well as the recovery process.

Week 1, here I come. Follow my daily journey on Instagram.

Have a great week, and if you’re in the middle of a heat wave (as we are in PA), stay cool.

Oh, hi there! It’s been a while.

May 8, 2017 By Lindy 3 Comments

It’s been a while, friends, and I’ve missed being here talking to you about my running or traveling adventures. Yesterday, I found myself at work, crying while watching the live broadcast of the Broad Street Run on the TV in the break room. This is why.

Countless visits to the sports medicine doctor, multiple X-Rays, acupuncture, chiropractor visits and physical therapy has left me in a state of frustration. I’m seeing a new physical therapist and for once, I am experiencing positive changes, although it isn’t without experiencing both physical and emotional pain. Janet, my physical therapist, cleared me for running and has suggested a goal for me to run a 5K in 3 months. This makes me beyond excited.

The pain I experienced while running was on my left hip and IT band, with some minor pain on the right knee. MRI showed normal hip scan, however, it showed chronic bilateral hamstring tendonitis. This explained the hamstring pain I felt whenever I went to my beloved Flywheel classes, and it was always when off the saddle. I stopped going to Flywheel and stopped running and giving up both pained me immensely.

But I’m really stubborn…I mean, REALLY stubborn.

Since I was cleared to run, I deleted a 5K and added another 5K. I also added a half marathon: Disney’s Princess Half in February. Not only it is the 10th Anniversary of the half, but my 5th running anniversary. That’s my girls trip, and I cannot wait!
Back to the stubbornness part. Not only did I sign up for a half marathon, I bought a Peloton bike.

This bike is beyond amazeballs! I fell in love with spinning years ago and now that I’m able to do this from the comfort of my own home is fantastic. I’m taking it easy and concentrating on endurance classes, which focus on heart rate training and ensuring to spend less time off the saddle. Hopefully that will be helpful when it comes to training for races.

So, where have I been?

In February, I went on a last minute trip to Disney World. Last month, had a blast from taking an 8-day trip to Puerto Rico with my sister. This year, I have a few trips planned – Montréal, Seattle, DC and back to WDW in September for a week. I’ve also been working, a lot, and currently studying for my neonatal nurse certification (RNC-NIC)

On a flight to San Juan 🙂

I just want to take a moment to thank all of you who reached out to me on Instagram and Twitter as well as the emails you’ve sent just to check in.

It means a lot to me, so thank you! <3

Have a wonderful Monday!

Galloway Blogger Tips | Training Plan

September 16, 2015 By Lindy Leave a Comment

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Here are some useful tips from Jeff Galloway on the importance of having a training plan.

THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN? When using a proven strategy, a runner gains control over fatigue while improving motivation. Those who follow the right training plan, for the individual, tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN Unfortunately, most beginners “run as they feel” or follow conflicting advice. This leads to confusion and more aches and pains. The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:

1) A longer run builds endurance,

2) A hilly run builds strength,

3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER? The right training plan will gradually increase the speed repetitions needed for the individual goal. Easier days and rest days must be inserted before and after speed workouts. To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY! Most runners—especially beginners—run best when they run every other day. This allows for the “weak links” to heal. The very slow long run is usually on the weekend, when there is more time available. Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat. So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.DOES VARIETY HELP? Changing things a bit can improve motivation. You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit. Hill runs build strength. Drills that work on cadence, gentle acceleration and gliding will improve your running form. Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS? Take it easy on these days. Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY. Not Recommended! It is during the days off from running that the running body rebuilds and improves. While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

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When I first started running, I ran by “feel”, not having an actual plan in place. While this allowed me to finish a race, I wasn’t finishing strong and caused a lot of injury to my body (ankle sprains, continuous IT band issues). Having a training plan along with a running coach, I lowered my half marathon time from 3:04 to 2:37 and I’m feeling much stronger every day. I’m currently training for the Philadelphia Half Marathon in November.

Do you run with a training plan?

2015 Disneyland Half Marathon/Dumbo Double Dare

September 15, 2015 By Lindy Leave a Comment

Little over a week ago, I flew out to sunny California to participate in this year’s Dumbo Double Dare Challenge at Disneyland. A few weeks ago I didn’t know I’d still be going – IT Band syndrome and family issues halted both training and planning. I’m really thankful things work themselves out because I truly needed to get away.

My friend Michelle and I arrived on Thursday, but we didn’t get to the Expo until Friday morning. To my surprise, the Expo was not opening until noon. Lines were everywhere! I don’t recall the Expo opening that late during other race weekends, but I could be wrong. You were allowed to line up downstairs at bib pickup though, and because of the heat, they opened at 11:30.

Entrance into Disneyland Half Expo

Bib Pickup was quick and easy and there was someone going up and down the waiting line checking waivers and identifications, expediting the process, which helped tremendously. Picked up Disneyland Park tickets from GET Sports (I’ve used them every time and they’re amazing), and proceeded upstairs to pick up the race packet at the Expo. The Expo was crowded, lines were huge, so I just grabbed some Sport Beans since they didn’t have any Honey Stingers, and a few Sparkly Soul bands and left.

Disneyland 10K – This was my first 10K in Disneyland, and I was excited because everyone I ran into said that the 10K in Disneyland is their favorite course. The ART buses were picking up at my hotel at 3:57 and 4:27 AM on Saturday morning. I always like to get on the earlier buses just in case. Met up with a few friends at the Disneyland Hotel and walked over to the corrals. I was on C.

This 10K wasn’t overly crowded. The morning was a bit chilly, so I kept my sweater on for most of the race.

Here’s a course map of the 10K:

Disneyland 10K course map

The Disneyland® 10K starts on the streets of Anaheim, passing through the Grand Plaza of the Anaheim Convention Center before entering Cars Land at Disney California Adventure® Park. Continue into Disneyland Park, down Main Street, U.S.A. before completing the final stretch of the course through the Downtown Disney® District and arriving at the finish line next to the Disneyland® Hotel. Source: runDisney

At the start of the Disneyland 10K:

I enjoyed this course a lot. I was conserving a lot of energy for Sunday’s Half Marathon, therefore I made it a goal to just go out and enjoy the course and not worry about time. Loved running through both parks, which looked absolutely beautiful at dawn.

Running through the Tiny Castle

10K Finish

Disneyland Half Marathon was held on Sunday, September 6th. I set my alarm for 3:00 since the bus pickup was at 3:45. I was already awake, worried as usual, but there was doubt plaguing my mind that I could run this. I kept thinking about what my coach said, and she was really worried about me running the entire weekend since 1) I was undertrained and my longest run was 8 miles, and 2) I was just coming back from IT Band issues. So, I hit snooze and in my mind, decided I was going to sleep in and not run. But I’m so damn stubborn….

The last time I ran this race was in 2013, when temps soared to the high 90’s that week, which made me dehydrated and ill. I was a bit nervous about that happening again. Thankfully, while it did get warm fairly quick, it was not as bad as it was then.

I was in D this year due to a 2:37 half PR. The corrals were extremely crowded and people were hopping the fence to get in front. I think they should consider spacing the corrals out like they do for Princess. Corrals went from A-G for the Disneyland Half, with anyone who placed under 2:35 in A-C, everyone else from D-G. This was a problem for me because although I am not a super fast runner, I’m not slow either, but I was stuck with slower runners and walkers and during the first few miles, had to walk because I had nowhere to go.

Disneyland Half Course

Once the course opened up, I was able to run. It seemed the whole community of Anaheim was out that morning. Loved running through the vintage cars, the dancers and cheerleaders, and although the sun was up and beaming early on, it didn’t get uncomfortably hot. The folks at MousePlanet were so kind to have cold, fresh orange slices, and candy, as well as wet sponges on the course. They were uplifting, and I’m really thankful for that pick-me-up!

Disneyland Half Marathon

Once I could run, I ran 3:1 intervals and stopped at every hydration station, always remembering to thank the volunteers and spectators for coming out. When I ran this in 2013, I walked up the hills, and this year, I ran. I’m so happy with the progress I’ve made, and thankful for Coach Kristy who makes the impossible, possible.

At the finish, you got your Disneyland Half Medal and if you were taking part in the Dumbo Double Dare Challenge, you were directed to a station where your bib number was looked up and if it matched up with the pic they took at the Expo, you received your Challenge medal.

DDD Finish

Overall, the energy was amazing, and aside from the overly crowded corrals and first few miles, I enjoyed myself and had a wonderful time. Running in Disney is just magical 🙂

runDisney Dumbo Double Dare Challenge Bling

Lindy x

IT Band Syndrome and training plans

July 2, 2015 By Lindy Leave a Comment

I’ve not run a single mile in two weeks. I pushed myself through a 12-mile run in which I hit the wall at mile 7 and irritated my iliotibial band (IT Band), putting a damper on my training plans. Initially, I thought the pain was just normal running aches, but when the pain keeps you up at night, and walking simply hurts, well, that’s when you know it isn’t normal.

The iliotibial band is a tendon that runs outside of the leg, connecting pelvic bone to just below the knee. Two years ago, I had issues with my left IT Band, which resolved after continuous stretching and foam rolling. This time, it’s my right IT band, and it’s a lot angrier this time around. It’s kept me up three nights in the past two weeks and I’ve called out of work once due to the pain and discomfort.

I’m hoping to start running on Monday, if both ITB and Coach Kristy allow. I’ve watched the entire Gilmore Girls series on Netflix and read two books since I can’t sleep: classic Oliver Twist, and All the Light We Can Not See by Anthony Doerr. I also joined Weight Watchers to get rid of these last 10 pounds; those darn 10 pounds I gained two years ago while training for the Philadelphia Marathon, which have yet to come off. This Netflix/Kindle relationship sure isn’t helping! So now that I can’t run or bike, (or sleep!) I’m cranky.

Question: How do you keep motivated when an injury places you on the sideline?

Lindy x

2015 Broad Street Run Race Recap

May 6, 2015 By Lindy 8 Comments

The 36th Blue Cross Broad Street Run was this past weekend (always on the first Sunday in May) and I had an awesome time!

Went to the Expo on Saturday afternoon and it was very well organized, and an in-and-out experience. Upon entering the doors, you were met with the wonderful people from clothes-pin, a non-profit organization clothing those in need. Runners could donate their used running shoes and there were hundreds of shoes stacked everywhere.

Donated running shoes

This year, the race start time was moved to 8 AM, a half hour earlier, which was nice. Left my house at 6 AM and there was no traffic and no issues getting to the stadiums to park. Because I left later (last two BSRs I left at 5:30), everyone was cramming into the subway to get to the start line. There should have been more express trains to the start, but the trains stopped at every stop picking up people. It was so unsafely cramped.

It was a cool 54 degrees at the start and I wore long sleeves (stupid!), knowing the high temperature would be in the 80’s.

Met up with fellow nurses at the yellow corral and finally crossed the start at 8:45.

Ready to Go!

We couldn’t have asked for better weather, but of course, I was overdressed and dehydrated.

Mile 1 was fast and crowded. 11:06 – not a good pace as I was supposed to run no faster than a 12:00-minute mile.

Mile 2 and I need some freaking water. Good thing there was a water stop at mile 2.2 where I downed 2 cups of water. Pace: 11:26

Mile 3 and there’s a slight uphill but I stopped to take pictures since at the top of the hill you can see the runners all the way down to City Hall. Pace 12:42

Around mile 3

Miles 4 and 5 and I saw runners walk into stores to buy water. I regret not making that decision. I felt so darn dehydrated! Pace: 12:07 and 12:09. (Starting a backwards trend here and not a negative split one *sigh*)

Mile 5 is past Spring Garden Street. Everyone was stopping to take selfies in front of City Hall, I just stopped to take a pic of it.

Philadelphia’s City Hall from around mile 5.5

Once you pass Spring Garden, that’s when the crowds get wild. Bands were playing, people were cheering and screaming, and it was so much fun seeing all the signs people held and I couldn’t stop laughing. I was soaking it all in…I love running in my city!

Miles 6,7,8 – Pace: 11:59, 12:07, 12:23. I swear, next time I run a race, I’m putting my phone on airplane mode. I stopped to text people who were asking, “Where are you?”, “What mile?”, “Which side of Broad Street?” Grrrr….not doing that again!!!!

My sissy, her boyfriend and her dog Harley met me at mile 9. It was nice to see them there. Pace: 12:09.

Last mile, and I was feeling confident and strong. Pace: 11:46.

Thankfully, this year, it was better organized at the finish than last year. Grabbed food bag, water, and my medal, and although this was a training run for Brooklyn Half, I was a bit disappointed with my finish time. I’m sure if I hadn’t stopped for pics or answer texts, it wouldn’t have been an issue. Aside from going all out in that first mile, I kept my pace and I finished strong despite how warm the temperature was.

An hour to get out of the parking lot was beyond ridiculous! I turned off my car and didn’t move for 45 minutes!

Replenishing with Harley in Manayunk

The Fabulous Finisher’s Bling

Overall, I had a great time. Broad Street Run continues to be my favorite race and one that I hope to never miss.

Many thanks to my coach Kristy from Run the Long Road Coaching for her guidance during training as well as for the check-in messages.

Do you have a favorite race? If so, tell me about it.

Lindy x