Just a thought about your sleeping situation. The pillows aren't recommended, because they can place your body in a bent position, which can put pressure on your stomach, and actually cause more acid to reflux. If you can get the risers, that's the most ideal. If not, a wedge would be better. You will slip down on a wedge sometimes, but it works better than pillows. Before I had surgery I used both--the bed risers AND the wedge, to get myself up even higher.
As far as food and drinks go...you need to stay away from your triggers. Caffeine and coffee are bad. Coffee has a double-whammy. It's caffeine causes your LES/valve to become even more relaxed, AND the acidity of the coffee is bad for you. If you like a hot drink, try weak decaffeinated tea. Some people like herbal teas, but I don't. Peppermint and chocolate are also no-nos, because they both relax the LES as well. Fried food is especially rough if you have GERD. I think it might be the grease makes things slip even more easily through the LES. Other things are variable, depending on each person. Most often acidic foods cause problems. Stay away from orange juice, etc. Spaghetti sauce can cause problems.
You need to monitor your own symptoms. A diary sounds like a great idea. You may find you can eat some pizza without a problem. One glass of beer may be fine for you. Things that bother one person, may not bother another. On the other hand, if you're in a GERD crisis, with a burned, uncomfortable esophagus, you'll have to eat very carefully, to give it a chance to heal. I that case, you'll also want to stay away from rough foods, like popcorn.
Good luck with your workouts. I know you'd prefer to run, but if you do some aerobic walking--really fast and challenging, it might not pop so much acid into your throat, and you'll get your aerobic exercise. I know that runners don't find it as satisfying, but it's better than nothing. You might find you like it!
Good luck, Lloydy!
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Keep those questions coming. (If you'd skip lines/put some breaks in what you write, it would be easier for people to read it. It's sometime hard to read through one big post. It gets overwhelming to my old eyes!)