I got another run in on the 25th (I think it was the 25th) at hubby's
but forgot to post, but none last week, so today's run was really
important.

Did a total of 3.2 miles (would've stopped at 2.2, but the OCD kicked
in & I rolled with it). Walked .1, ran 1.0 (first 5 minutes at 4.2,
next 5 at 4.4, remaining 3 1/2 minutes at 4.7 to 5.2), walked .1, ran
.5 (began at 4.6 & kicked it up to 5.7), walked .1, ran .3 (kicked
this one up to 5.8 before I lost it). Did the first two total miles in
27:25. Walked & alternated runs for the remaining 1.1 miles, pushing
the speed up all along (although my walking speed is always 3.6).
Walks totaled .7 & runs totaled 2.5.

I still need to get my stamina up, especially since I've decided to
register for the annual 5k at the YMCA on Sept 13th & there's a 5k on
my campus in October that I'd like to run as well. Anyway, it's a goal
& I need a goal to keep me on track (literally!).

Happy runs ya'll!

Went to the gym with DH at 9-freaking-pm, which is when I would much
prefer to be in bed reading or IM'ing or whatnot, but Tuesday night
is our "work out together" night, so whatevs.

Anyway, hit the tready, and I ran (wait for it) (wait for it) (wait
for it)... 4.56 miles!!  Can you believe it?  Neither can I.

Stats: 4.56 miles, 56.00 minutes, 4.8 mph average speed.  My lowest
speed was 4.5 mph.

Ran 30 minutes at 4.7 mph, a nice pace for me.  Then I did five-
minute intervals of three minute sprints/two minute jogs.  (Sprint
being a relative term, because sprint for me is anything over 5.0
mph.)  So my interval sets were five minutes long, and I did four
sets of those.  That took me to 50 minutes on the TM.  At about 54
minutes on the TM I started to feel really tired, and gave myself a
big ATTA GIRL for making it 4.5 miles and gave myself permission to
quit even though I wanted to run for an hour and was oh so close to
the hour mark.  (Notice that this conversation with myself took two
whole minutes before I actually stopped running.  My propensity for
internal dialouge is out of control.)

So that was my run.  I was and still am BEET RED and totally sweat
drenched.  In fact, I was so hot I decided to walk home, which was
1/2 a mile.  Seemed like a good idea at the time because it was oh
so cool outside, but it's in the 50's out and by the time I was
halfway home I was shivering.

I need to hit the shower.  I'm going to repost this whole thing on
my blog because I am so full of myself for running 4.5 miles, so
just ignore me, or tell me to shut up already.

: )

So glad you're able to get back at it, and you're stamina is still
there!

My stumpy legs will challenge your stumpy legs to an in-seam
measuring contest any day.  I am the queen of stumptown, I promise
you.

Just back from my run, I'll start a separate post for it.

Shana


--- In PDXcouch25k@yahoogroups.com, "Lori" <bigprofessor@...> wrote:
>
> keep in mind that "my kingdom" is a colonial just north of Detroit
&
> it's currently filled with boxes, cluttered, and undecorated.
Might be
> you don't think my kingdom for a run would be much of a bargain.
>
> I've been dreaming about running, which is really weird for me.
All
> night long I dream of running. Actually, most of my running dreams
> have been those awful frustration dreams where I set off for a run
> only to be called back for some house-related nonsense. You know
these
> dreams: you wake angry & frustrated & hating the world. On the
drive
> to the gym I had to make a conscious decision not to make a to-do
list
> cause I knew it'd haunt me throughout the run.
>
> My goal (and I honestly thought I'd not make it) was to run a full
> mile without stopping...it's been so long that I figured this
would be
> a good test to see how far I've fallen. So I walked for 2 mins &
then
> started running. First mile in 13:30 & no stops...not bad at all
for
> my stumpy legs. Then I walked 2 mins, ran, walked 2 more mins, ran,
> and walked the last minute. Ended up doing 2.5 miles & decided to
call
> it a day. I walked about 7 minutes total & ran about 28. I'm
calling
> that success, although I want to run the 5K we have on campus in
> October, so I need to start thinking of myself as being in
training again.
>
> Anyway, I'm hoping things will return to normal operating
procedures
> next week when I get back from packing up hubby's house...and there
> WILL be runs to report on while I'm there. I'm determined.
>
> :)
>

keep in mind that "my kingdom" is a colonial just north of Detroit &
it's currently filled with boxes, cluttered, and undecorated. Might be
you don't think my kingdom for a run would be much of a bargain.

I've been dreaming about running, which is really weird for me.  All
night long I dream of running. Actually, most of my running dreams
have been those awful frustration dreams where I set off for a run
only to be called back for some house-related nonsense. You know these
dreams: you wake angry & frustrated & hating the world. On the drive
to the gym I had to make a conscious decision not to make a to-do list
cause I knew it'd haunt me throughout the run.

My goal (and I honestly thought I'd not make it) was to run a full
mile without stopping...it's been so long that I figured this would be
a good test to see how far I've fallen. So I walked for 2 mins & then
started running. First mile in 13:30 & no stops...not bad at all for
my stumpy legs. Then I walked 2 mins, ran, walked 2 more mins, ran,
and walked the last minute. Ended up doing 2.5 miles & decided to call
it a day. I walked about 7 minutes total & ran about 28. I'm calling
that success, although I want to run the 5K we have on campus in
October, so I need to start thinking of myself as being in training again.

Anyway, I'm hoping things will return to normal operating procedures
next week when I get back from packing up hubby's house...and there
WILL be runs to report on while I'm there. I'm determined.

:)

Got in a nice 3 mile run.  It was a perfect morning for it, nice and
cool out!  I started at my house, ran downtown and back up through
the neighborhood... something I never liked to do before because I
didn't want anyone that I know to see me out running.  Now I guess I
don't really care who sees me, and I don't know if that is a product
of I feel better about my running or I'm putting less stock in what
other people think, or both.

Anyway, I had things to do, so I gave myself a 40-minute window and
got in three miles before my time ran out.  I'd like to think that I
can run 3 miles in 38 minutes, so I am going to give an allowance
for the fact that while I was downtown I did hit several
intersections where I had to stop and wait for traffic and crosswalk
signals.

I skipped two days between runs and find that I much prefer running
every other day without that long of a break, so I think that's
going to be my new goal... to get out there at least every other
day.  And to continue supplementing the running with biking and
swimming.  But I'd also like to refocus on running and building up
to a comfortable five miles.  That's still my goal even though I
have made zero progress towards it.

Hope you guys are doing well!

That title reminds me, I want to add "Groove is in the Heart" to my
running playlist!

Took DD9 and a friend to the community center/gym/pool and hit the
tready while they swam, but could not find my groove.  I ran one mile
at 4.7 mph, finished in 12 minutes 50 seconds.  I was pumped about
that.  But it was way too hot and stuffy in the gym, I was over
dressed and got too hot and sweaty too soon, and the friend DD9
brought to the pool is, shall we say, less independent than DD9, so I
was a little paranoid about not being where I could monitor the girls
more closely.  So I did a second mile, alternating between 4.7 and
5.5 mph, then walked a half mile and at 40 minutes called it good and
went to the pool.

I did swim the length of the pool 10 times, and man did that feel
good but my arms were aching by the time I finished!

Plus, we had ridden our bikes to the pool, and after the swimming we
road another mile out to the park, kids played in the fountain and
then we rode home.  Or most of the way home.  About six blocks from
home DD9 started having bike issues (fabricated, I think) and we all
had to get off and push our bikes home to accomodate her.  And she
was hot.  And her helmet was weird.  And her shorts were too baggy.
And her feet hurt.  You get the picture.

So, running wise, not stellar, but exercise wise I did okay.  I can
live with that.

Hope you guys are having a nice Sunday : )

I'm just going to repost here what I already posted on my blog.  Not
sure if you guys are keeping up with that stuff since you're both
being VERY LAX about posting!  Come on, wake up, I need the
motivation!! haha

I learned something new tonight.  The community center where I work
out and take DD9 swimming has a policy whereby during public swim
the parent has to be on site but not at the pool.  So I took DD9 and
a friend to the pool for public swim and went to the gym and got on
the treadmill for the first time in, um, forever.

I finally got my faux-pod to charge, and I used my long-ago-created
running playlist for the first time successfully!  I hit the 5k mark
at 39 minutes (yeah baby!) and then continued on for about 15 more
minutes.  Finished up the run at about 4.25 miles total run, then
walked about five minutes.  Then hopped in the shower then the pool
for a few minutes.  Talk about wonderful, stretching out in the
pool.  If only there weren't so many pesky children about, haha.

It felt look a good makeup for the friend chicken incident earlier
today.  But I came home hungry and made a salad, which which
unearthly delicious, thanks to the fad-laden garganzola cheese,
croutons and smoked almonds.  Oh, and I chugged down a beer with the
salad (and a bottle of water at the gym).

So, anyway, hit the treadmill and used my fab running playlist.  It
goes a little something like this.....

Songs 1-3: Beautiful Day (u2), Stuck in a Moment (u2) and Elevation
(u2) ... jogged at 4.6 mph, 1 mile

Song 4: An American Girl (Tom Petty)... run at 5.0 mph

Song 5: Wrong Way (Sublime)... recovery at 4.5 mph

Song 6: Fight for Your Right (Beastie Boys)... run at 5.3 mph

Song 7: Don't Panic (ColdPlay)... recovery at 4.7 mph

Song 8: All Because of You (u2)... run at 5.5 mph... the end of
these intervals puts me at 2.25 miles run

Song 9: What Goes Around (JT)... trog it down from 5.5 to 5.3, 5.1
and 4.9 mph

Song 10: Sometimes You Can't Make it on Your Own (u2)... jog at 4.7
mph from here on out

Song 11: Sexy Back (JT)... I hit the 5k mark during this song and
keep on going!

Song 12: Walk on (u2)... take it down to a 4.5 mph job

Song 13: Love Stoned (JT)... trog at 4.3 mph and, voila!, I'm done.

This playlist takes me about an hour (actually about 55 minutes) to
get through at puts me at 4.25 mph total run.  Life is good.

I feel like I'm actually on track to meet my 5k to 5 mile challenge,
which is a good feeling, because for a while I was really feeling
like I could not ever conceivably run 5 miles.

Today my total route was 5.33 miles.  I walked the first .3 of a
mile, ran 4.2 (!!) miles, then walked the final almost mile.  My
running time was 57 minutes 25 seconds, which to my third-grade math
ability works out to about  13-1/2 minutes per mile, and a running
pace of about 4.4 miles per hour.  I can live with that.  And,
please, if my math is wrong and not in my favor, don't correct me!
haha

Today is my only work from home day this week, and I have plenty of
work to do.  Then I have to work Tuesday out of town (1 hour each
way), Wednesday and Friday local, Thursday out of town (2 hours each
way).  So a long and busy week.  I promised DD9 we'd go for a long
bike ride today, so we are going to bike to the library, about 2
miles away.

Hope you guys are getting your week off to a good start as well!
The week after 4th of July always feels like we're really "into
summer" now, even though the weather here is in the 70s.

I'm super impressed with your mileage too! Damn!

Hubby & I have decided to have a quiet, stay-at-home 4th ourselves,
although I have chicken sausages & a small container of potato salad
ready for our dinner, so it's sort of a celebration.

Hope you have a safe & happy one!

:)
--- In PDXcouch25k@yahoogroups.com, "blondemome34" <blondemome34@...>
wrote:
>
> I am not up for going to a race tomorrow.
>
> I am off work, so I will probably go to the path and walk one mile, run
> 3 and then walk 2.  That way I get some mileage in, and running in.
>
> No place to be on 4th of July.  Kind of sad.  DS is working at a
> fireworks stand so we are going to celebrate on Saturday.
>
> Have a safe 4th.
>
> Keep on running!!
>
> Kathy
>

I'm so impressed with your runs! I wish I could get up to that
distance or even do a consistent 2-mile run!

At the moment I'm thinking I need to put advancing my run distance on
hold. We close on the house in 1 week, I move shortly after that, &
then I'll be back in the UP to help hubby pack up & move his house. &
since he's knee-deep in dissertation writing, I don't expect him to be
able to help out that much.

Honestly, it's going to be a miserable month, so I think I'm going to
up my average steps per day (which I'm thinking will be easy as I pack
& unpack 2 houses pretty much on my own) & saving the more advanced
run training for when we're settled in one home...around mid-August,
probably.

I do want to run some races in Sept & Oct, since I think the running
will be sweet then, but maybe getting to a 10k is a winter thing for me?

But your tentative plan to add the c25k to the end of your regular
runs sounds like the way I might go. I'll be interested to see if you
decide to go with that & if it works for you.

Happy 4th!

--- In PDXcouch25k@yahoogroups.com, "shanaob" <ShanaOB@...> wrote:
>
> Had a nice outdoor run.  60-degrees, sunshine, nice breeze.  I went
> 3.53 miles.  Total time was 50 minutes.  Timing is not exact because
> I forgot my watch, so that's the time I turned off the car and the
> time I restarted the car.  So maybe 48-49 minutes of actual running
> time, give or take.
>
> Nothing much to report.  Deviated from my 3.1 route just because it
> was nice out and my body felt good, so that's where I got the extra
> kick in mileage.  I think I'll map out a four mile route and see how
> that goes.  I also want to go to the gym and run on the treadmill
> this week, just to get a feel for my speed again.  It's hard to tell
> how fast I am going when I'm outside, but it feels slow.  I probably
> need to kick it up a notch, but I'm enjoying the comfortable slow
> jogging rhythm and the feeling of "Hey, look at me, I'm running...
> and I'm not dying!" so I might just keep it easy for a while.
>
> I was thinking about doing the six mile thing (Lori, are you doing
> it?), but it starts out with doing less than three mile runs.  That
> feels like regression to me, so I want to try to find something that
> starts with three miles and works its way up from there.  I have
> thought about doing my three mile run to my own music, and then when
> that is finished, doing the C25k starting at the very beginning,
> adding on the extra running/walking time at the end of my 5k.  Does
> that make sense?
>
> Working from home today, but a lot of work to do, so I'd better
> shower and get on with it!
>

I am not up for going to a race tomorrow.

I am off work, so I will probably go to the path and walk one mile, run
3 and then walk 2.  That way I get some mileage in, and running in.

No place to be on 4th of July.  Kind of sad.  DS is working at a
fireworks stand so we are going to celebrate on Saturday.

Have a safe 4th.

Keep on running!!

Kathy

Had a nice outdoor run.  60-degrees, sunshine, nice breeze.  I went
3.53 miles.  Total time was 50 minutes.  Timing is not exact because
I forgot my watch, so that's the time I turned off the car and the
time I restarted the car.  So maybe 48-49 minutes of actual running
time, give or take.

Nothing much to report.  Deviated from my 3.1 route just because it
was nice out and my body felt good, so that's where I got the extra
kick in mileage.  I think I'll map out a four mile route and see how
that goes.  I also want to go to the gym and run on the treadmill
this week, just to get a feel for my speed again.  It's hard to tell
how fast I am going when I'm outside, but it feels slow.  I probably
need to kick it up a notch, but I'm enjoying the comfortable slow
jogging rhythm and the feeling of "Hey, look at me, I'm running...
and I'm not dying!" so I might just keep it easy for a while.

I was thinking about doing the six mile thing (Lori, are you doing
it?), but it starts out with doing less than three mile runs.  That
feels like regression to me, so I want to try to find something that
starts with three miles and works its way up from there.  I have
thought about doing my three mile run to my own music, and then when
that is finished, doing the C25k starting at the very beginning,
adding on the extra running/walking time at the end of my 5k.  Does
that make sense?

Working from home today, but a lot of work to do, so I'd better
shower and get on with it!

I've been keeping up with ya'll on the blogs, so I don't feel totally
out of touch, but I haven't been writing about my runs much lately, so
I figured I'd get back into the swing of things with this virtual 5k
post...an abbreviated version.

I think I've decided that the virtual race today needs to represent a
turning point in my running...I've gotten away from the things that
worked for me before, like this group & the C25K program. So I think
I'm going to do week 9 of the C25K program this week, & then get on a
schedule of 3-4 good runs a week with the goal of doing 4 easy miles
by the time I run my next 5K in September (with travel, I'm lucky to
have managed 2 runs a week for this last month).

Okay, my virtual run:

After reading weelittleme's post on her run, through rain & hail, I
decided an outside run was in order. Headed out to the Portage trail &
decided I'd start by seeing how fast I could run that first mile.
Finished mile 1 in 12:30, which isn't Olympic by any standards, but I
think it was a personal best for me. The second mile I did a few short
walks in there, but I didn't check my watch to get a time for it. The
first mile or so the weather was calm, but the wind kicked up, so I
had the wind against me for the last leg of the trip.

Going into mile 3, I usually start to appreciate the running & begin
to notice where I am. It was pretty overcast on the Portage, but still
lovely out. & while the wind was a factor on the way back, it felt
genuinely good, cool, and even energizing. I did some short walks for
this mile too, but I tried to run the majority of it.  This last mile
I kicked it up a bit too...in fact, for most of the run, I at least
felt like I was running faster (with longer strides) than my usual.

Final time for my run today was 43:30. Not great, but a bit better
than my race time in May & possibly my best time yet.

:)

Ran 3 miles outside, time was 38 minutes 25 seconds.  I finished my
first mile in 12 minutes which made me happy, then did a bit of
trogging and kicked it up a tiny bit in the last mile.  My left leg is
still bothering me, through the quad and into the hip and maybe even a
little bit into the groin.  Also slept weird I guess because my neck
has been stiff all day.  Forgot my iPod so the run was totally
boring.  I had my visor on, but went late in the day, after 7 pm, and
the visor doesn't really help when the sun is setting and is coming
straight at you instead of down on you, so the whole mile and a half
back to the car was with bright sunshine right in my face.  I'm in a
whiny mood, so I should just shut up now.  Bye! Oh, but I did get my
$200 refund on the day camp for DD9 and rolled it over into a three-
month gym pass, so that's a good note to end my day on!

Set out to run 3.1 miles on the treadmill at the gym, which is at
the community center.  So when I got there, I had to go to the
registration office and get a refund for a $200 camp that DD9 was
supposed to start today, but she can't go because her friend that
she was going with decided not to go and there goes my car pool and,
hello, I do work.  The other kid's mom got her money back so I went
in to get my money back, and they said no, no refunds.  WTF?  If it
were $40, I'd let it go, but $200 I'm not letting go.  I need the
credit back to use for gym membership and DD15's tennis camp.  So I
have a call in to a supervisor now, waiting to hear back.

So I was pissed and refused to go to the gym, but I was all dressed
for running, so I went down to the river to run my 5k path that I
like.  But I didn't have my iPod.  Well, I did, but I had it out of
the case because it sits on the treadmill better that way.  So I
didn't have the arm band and I had no pockets, which means I'd have
to run with it in my hand.  No thanks, since I was already running
with my car keys in my hand.

So I set off for my run in a bad mood and with no music.  I ran 1.15
miles, then walked back .15 miles and ran the final 1 mile.  So 2.3
mile run with a tiny two block walk at the turn around point.  Not
bad considering the mood I was in.  And I made a conscious decision
to celebrate the fact that I got out there and did it when I really,
really, really did not want to instead of beat myself up for the
fact that it was only two miles.

So that's my run for today, not much, but it's all I got.  Plan to
do upper body and abs later today, but if my mood doesn't improve I
probably will skip it.  I'm trying hard not to do that.  We'll see.

Nice weather for a garage sale. Hope it goes well! When is your
big walking event coming up?

--- In PDXcouch25k@yahoogroups.com, "blondemome34"
<blondemome34@...> wrote:
>
> Doing ok. I am around. I walked 5 miles tonight. I need to cut
back
> on the running and focus on walking. Maybe will run once a week
so I
> don't fall behind.
>
> I am having a garage sale this weekend, so have no goals for the
next 2
> days.
>
> Kathy
>
>
> --- In PDXcouch25k@yahoogroups.com, "shanaob" <ShanaOB@> wrote:
> >
> > I took a rest day from running because I was having a little
naggy
> > twinge in my left leg, and voia, it's gone. Go figure. I did
get in
> > an upper body workout and 100 crunches, so not a total rest day.
> >
> > GOAL: Run 5k Thursday and Friday, even though I have to work
both
> days
> > and am not quite sure how I am going to manage the gym time.
> >
> > How are you guys doing?
> >
>

Ran outside, 3.25 miles. It felt really good. I didn't push and I
never had to walk, which made me feel like I am getting "back in the
game." Time was 41:27, which I was really happy with since I did push
a little past the 3.1 mile marker.

I don't wear a watch normally because I usually have my phone in my
pocket, so I bought a Columbia brand athletic-y type watch that has a
stop watch on it. It was really nice to be able to time my outdoor
run properly. I'm going to put a picture of my watch on my blog, it's
pink and pretty : )

Other than that, not much on the running front. The owie in my left
leg is still there somewhat, but it definitely feels like it's just a
muscle ache and not anything more sinister than that. I am going to
try to stick to an every other day running schedule for the next week
and see how that works out.

Happy Saturday ; )

Ran outside, 3.25 miles.  It felt really good.  I didn't push and I
never had to walk, which made me feel like I am getting "back in the
game."  Time was 41:27, which I was really happy with since I did push
a little past the 3.1 mile marker.

I don't wear a watch normally because I usually have my phone in my
pocket, so I bought a Columbia brand athletic-y type watch that has a
stop watch on it.  It was really nice to be able to time my outdoor
run properly. I'm going to put a picture of my watch on my blog, it's
pink and pretty : )

Other than that, not much on the running front.  The owie in my left
leg is still there somewhat, but it definitely feels like it's just a
muscle ache and not anything more sinister than that.  I am going to
try to stick to an every other day running schedule for the next week
and see how that works out.

Happy Saturday ; )