Monday, July 6, 2015

Acupuncture, Physical Therapy, and a Training Team

After weeks of physical therapy for my bulging disc in back that was hitting my sciatic nerve, I realized that I wasn't doing anything under their supervision that I couldn't do on my own. After speaking with my doctor, he recommended figuring out a different method if physical therapy wasn't helping. So I signed up for a three month gym membership. It was definitely cheaper with a sale they were having then paying my co-pay for physical therapy once to twice a week. All I was doing in physical therapy were a few machines to strengthen my core and lower back which I can easily do on my own. I'm also doing stretches one to two times a day. I'm supposed to do twice a day, but I sometimes forget....

After I signed up for my gym membership, I signed up for something that I've been wanting to try for years and that my doctor actually brought up. Acupuncture!  I went to On Point Acupuncture I've had two sessions so far and I'm already seeing results. It doesn't hurt, but I can feel when the needles are working on the tense points and feel a type of electric tingle when she puts it in my hips.

From My First Appointment



Yes, needles in my ear.
There were actually a lot more needles used on my second appointment.

So a few weeks ago I joined a training team! It's the Active Southern WV Training Team. It's organized by a group that has a goal to get Southern West Virginia more active. Sadly, West Virginia is one of the most unhealthy states in the US and the southern part of the state is probably the worst. I even got a co-worker and my sister to go on the first day since it was for people that wanted to train for their first race. It unfortunately wasn't really geared towards first time runners, it was for people that wanted to train for a 10K or half marathon. Therefore, it wasn't really right for my sister who is not a runner, but I tried to encourage her to stick with it even if she didn't go as far as some of the other people. The coaches were encouraging, but my sister hasn't been back and I don't think she has energy to put into it right now (she just moved, started a new job and is taking college classes!). I've been following the Jeff Galloway method again for the Half Marathon. Right now I'm alternating running for 1 minute 30 seconds and walking 30 seconds. I run with the group on Sundays and do two runs during the week. I'm working on strength training and some cross training the other days of the week with one - two rest days. I haven't been able to make all the Sunday runs so far due to family matters (like my oldest sister getting married!!), but I've been getting all of my runs in! This past Sunday I went and was going to try to not do the Galloway and just run the full 50 minutes they had on their agenda instead of my 5 miles. However, one of the members got kind of sick. Between trying to wait for her and facing the humidity, I don't think any of us had a fantastic run. There was definitely walking involved and I some slower times. But it was kind of fun to talk about running with people!

Our First Meeting - Source
I've got my eye on a few Fall races. That I will hopefully be able to do injury free and feeling strong. The ones with the team are the Rocket Boys 10K and the Beckley Half Marathon. I'll definitely try to do these two and maaaybe a couple of others! I'll wait to sign up for anything until I'm further along with training to make sure I'm feeling good. So far it has been great getting back into running!


Half Marathon Training Schedule for Runners and Walkers Week Monday Tuesday TT Wednesday Thursday Friday Saturday Sunday 1 off 30 min run off 25 min run easy walk off 3 miles 2 off 30 min run off 30 min run easy walk off 4 miles 3 off 30 min run off 30 min run easy walk off 5 miles 4 off 30 min run off 30 min run easy walk off 2.5 miles 5 off 30 min run off 30 min run easy walk off 6.5 miles 6 off 30 min run off 30 min run easy walk off 3 miles with MM 7 off 30 min run off 30 min run easy walk off 8 miles 8 off 30 min run off 30 min run easy walk off 3 miles with MM 9 off 30 min run off 30 min run easy walk off 9.5 miles 10 off 30 min run off 30 min run easy walk off 4 miles 11 off 30 min run off 30 min run easy walk off 11 miles 12 off 30 min run off 30 min run easy walk off 4 miles with MM 13 off 30 min run off 30 min run easy walk off 12.5 miles 14 off 30 min run off 30 min run easy walk off 4 miles with MM 15 off 30 min run off 30 min run easy walk off 14 miles 16 off 30 min run off 30 min run easy walk off 5 miles 17 off 30 min run off 30 min run easy walk off Half Marathon Race 18 off 30 min run off 30 min run easy walk off 5 miles 19 off 30 min run off 30 min run easy walk off 6-8 miles - See more at: http://www.jeffgalloway.com/training/half-marathon-training/#sthash.3S3c1UJK.dpuf

Half Marathon Training Schedule for Runners and Walkers Week Monday Tuesday TT Wednesday Thursday Friday Saturday Sunday 1 off 30 min run off 25 min run easy walk off 3 miles 2 off 30 min run off 30 min run easy walk off 4 miles 3 off 30 min run off 30 min run easy walk off 5 miles 4 off 30 min run off 30 min run easy walk off 2.5 miles 5 off 30 min run off 30 min run easy walk off 6.5 miles 6 off 30 min run off 30 min run easy walk off 3 miles with MM 7 off 30 min run off 30 min run easy walk off 8 miles 8 off 30 min run off 30 min run easy walk off 3 miles with MM 9 off 30 min run off 30 min run easy walk off 9.5 miles 10 off 30 min run off 30 min run easy walk off 4 miles 11 off 30 min run off 30 min run easy walk off 11 miles 12 off 30 min run off 30 min run easy walk off 4 miles with MM 13 off 30 min run off 30 min run easy walk off 12.5 miles 14 off 30 min run off 30 min run easy walk off 4 miles with MM 15 off 30 min run off 30 min run easy walk off 14 miles 16 off 30 min run off 30 min run easy walk off 5 miles 17 off 30 min run off 30 min run easy walk off Half Marathon Race 18 off 30 min run off 30 min run easy walk off 5 miles 19 off 30 min run off 30 min run easy walk off 6-8 miles - See more at: http://www.jeffgalloway.com/training/half-marathon-training/#sthash.3S3c1UJK.dpuf
Half Marathon Training Schedule for Runners and Walkers Week Monday Tuesday TT Wednesday Thursday Friday Saturday Sunday 1 off 30 min run off 25 min run easy walk off 3 miles 2 off 30 min run off 30 min run easy walk off 4 miles 3 off 30 min run off 30 min run easy walk off 5 miles 4 off 30 min run off 30 min run easy walk off 2.5 miles 5 off 30 min run off 30 min run easy walk off 6.5 miles 6 off 30 min run off 30 min run easy walk off 3 miles with MM 7 off 30 min run off 30 min run easy walk off 8 miles 8 off 30 min run off 30 min run easy walk off 3 miles with MM 9 off 30 min run off 30 min run easy walk off 9.5 miles 10 off 30 min run off 30 min run easy walk off 4 miles 11 off 30 min run off 30 min run easy walk off 11 miles 12 off 30 min run off 30 min run easy walk off 4 miles with MM 13 off 30 min run off 30 min run easy walk off 12.5 miles 14 off 30 min run off 30 min run easy walk off 4 miles with MM 15 off 30 min run off 30 min run easy walk off 14 miles 16 off 30 min run off 30 min run easy walk off 5 miles 17 off 30 min run off 30 min run easy walk off Half Marathon Race 18 off 30 min run off 30 min run easy walk off 5 miles 19 off 30 min run off 30 min run easy walk off 6-8 miles - See more at: http://www.jeffgalloway.com/training/half-marathon-training/#sthash.3S3c1UJK.dpuf
Half Marathon Training Schedule for Runners and Walkers Week Monday Tuesday TT Wednesday Thursday Friday Saturday Sunday 1 off 30 min run off 25 min run easy walk off 3 miles 2 off 30 min run off 30 min run easy walk off 4 miles 3 off 30 min run off 30 min run easy walk off 5 miles 4 off 30 min run off 30 min run easy walk off 2.5 miles 5 off 30 min run off 30 min run easy walk off 6.5 miles 6 off 30 min run off 30 min run easy walk off 3 miles with MM 7 off 30 min run off 30 min run easy walk off 8 miles 8 off 30 min run off 30 min run easy walk off 3 miles with MM 9 off 30 min run off 30 min run easy walk off 9.5 miles 10 off 30 min run off 30 min run easy walk off 4 miles 11 off 30 min run off 30 min run easy walk off 11 miles 12 off 30 min run off 30 min run easy walk off 4 miles with MM 13 off 30 min run off 30 min run easy walk off 12.5 miles 14 off 30 min run off 30 min run easy walk off 4 miles with MM 15 off 30 min run off 30 min run easy walk off 14 miles 16 off 30 min run off 30 min run easy walk off 5 miles 17 off 30 min run off 30 min run easy walk off Half Marathon Race 18 off 30 min run off 30 min run easy walk off 5 miles 19 off 30 min run off 30 min run easy walk off 6-8 miles - See more at: http://www.jeffgalloway.com/training/half-marathon-training/#sthash.3S3c1UJK.dpuf