Info dump!

Playing catch-up again! Highlights: ran first trail 5K, lost old info., and restructured plan.

Week 8 - Day 3

4 min run / 1 min walk

Time: 52:26 min

Distance: 6.4 km

Calories: 400.7

Avg. Speed: 7.4 kph

Avg. Pace: 8.2 min / km

Week 8 - Day 1

4:30 min run / 30 sec walk

Time: 26:26 min

Distance: 3.4 km

Calories: 217.4

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 2

4:30 min run / 30 sec walk

Time: 26:30 min

Distance: 3.4 km

Calories: 217.3

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 3

4:30 min run / 30 sec walk

Time: 47:31 min

Distance: 6.0 km

Calories: 379.8.7

Avg. Speed: 7.6 kph

Avg. Pace: 7.9 min / km

Week 8 - Day 1

7 min run / 40 sec walk

Time: 26:26 min

Distance: 3.4 km

Calories: 218.5

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 2

7 min run / 40 sec walk

Time: 26:37 min

Distance: 3.4 km

Calories: 220.3

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 2

7 min run / 40 sec walk

Time: 26:35 min

Distance: 3.4 km

Calories: 219.8

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 3 Trail 5K

7 min run / 40 sec walk -ish

Time: 51:00 min

Distance: 6.6 km

Calories: 417.3

Avg. Speed: 7.8 kph

Avg. Pace: 7.7 min / km

Got lost in the middle...

Week 8 - Day 1

6 min run / 20 sec walk

Time: 26:27 min

Distance: 3.5 km

Calories: 223.3

Avg. Speed: 7.9 kph

Avg. Pace: 7.6 min / km

ipod forced me to update program and lost all past info. Starting at week 1 again- going to try to go through whole program on 6 min run/20 sec walk. Also got restructured data.

Week 1 - Day 1

6 min run / 20 sec walk

Time: 31:07 min

Distance: 1.8 mi

Calories: 189.2

Avg. Speed: 3.6 mph

Avg. Pace: 16.9 min / mi

Week 1 - Day 2

6 min run / 20 sec walk

Time: 22:11 min

Distance: 1.9 mi

Calories: 205.9

Avg. Speed: 5.2 mph

Avg. Pace: 11.6 min / mi

Week 1 - Day 3

6 min run / 20 sec walk

Time: 16:33 min

Distance: 1.5 mi

Calories: 151.9

Avg. Speed: 5.3 mph

Avg. Pace: 11.2 min / mi

Week 2 - Day 1

6 min run / 20 sec walk

Time: 21:29 min

Distance: 2.28 mi

Calories: 245.3

Avg. Speed: 6.4 mph

Avg. Pace: 9.4 min / mi

Got the fingerless gloves back out. Ears cold.

Week 2 - Day 2

6 min run / 20 sec walk

Time: 23:30 min

Distance: 2.88 mi

Calories: 300.8

Avg. Speed: 7.3 mph

Avg. Pace: 8.2 min / mi

Wore doo-rag and baseball cap- warmer.

11-10-12

54ºF! Biked a little over 10 miles.

Week 2 - Day 3   11-11-12

6 min run / 20 sec walk

Time: 20:23 min

Distance: 2.06 mi

Calories: 218.2

Avg. Speed: 6.0 mph

Avg. Pace: 9.9 min / mi

Warm day again! tank and shorts. I could get used to this!

Week 3 - Day 1   11-13-12

6 min run / 20 sec walk

Time: 26:32 min

Distance: 3.35 mi

Calories: 348.8

Avg. Speed: 7.6 mph

Avg. Pace: 7.9 min / mi

Aaaannnd it was cold again. First snow run of the season. But it wasn't sticking to the road yet so very wet-- cold toes after about one minute when shoes got soaked. Hat and doo-rag combo seems to be working, though. 

Week 3 - Day 2   11-15-12

6 min run / 20 sec walk

Time: 26:39 min

Distance: 3.36 mi

Calories: 350.7

Avg. Speed: 7.6 mph

Avg. Pace: 7.9 min / mi

Added in the sledding hill today instead of double-backing on the flat part- quite out of breath at the top.

Week 3 - Day 3   11-18-12

6 min run / 20 sec walk

Time: 25:42 min

Distance: 2.69 mi

Calories: 284.9

Avg. Speed: 6.3 mph

Avg. Pace: 9.6 min / mi

A lot colder than I thought it'd be- didn't wear anything on head- now headache from cold ears. No Daisy today. Had a really hard time today- ended up walking for a couple minutes in the middle.

Week 3 - Day 3   11-30-12

6 min run / 20 sec walk

Time: 26:32 min

Distance: 3.35 mi

Calories: 348.8

Avg. Speed: 7.6 mph

Avg. Pace: 7.9 min / mi

Major and. cramping during first half of run, ended up walking for second half of run. Came home and had the most violent episode of food poisoning I've ever experienced for an hour and a half straight. No idea of the cause.

Week 4 - Day 2   12-11-12

6 min run / 20 sec walk

Time: 26:28 min

Distance: 3.34 mi

Calories: 348.0

Avg. Speed: 7.6 mph

Avg. Pace: 7.9 min / mi

Finally got up courage to run again. Experimenting with raw vegan food with Ani Phyo's 15-day fat blast, using my new Vitamix. :) Had to walk a couple extra minutes, but I am guessing that is more from the lack of running for nearly two weeks than from the raw food. Nice to get back to running this week- finals for entire paramedic program… slightly stressful!

Also, forgot gloves=cold hands.

Nearly had a dog fight along the way, but thankfully a guy drove up and offered to stay between Daisy and me and the dogs. Relief!

4:30/30

 Haven't been getting as many runs in as I'd like- swamped with school. Latest rundown:

Week 8 - Day 3

4 min run / 1 min walk

Time: 52:26 min

Distance: 6.4 km

Calories: 400.7

Avg. Speed: 7.4 kph

Avg. Pace: 8.2 min / km

Week 8 - Day 1

4:30 min run / 30 sec walk

Time: 26:26 min

Distance: 3.4 km

Calories: 217.4

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

Week 8 - Day 2

4:30 min run / 30 sec walk

Time: 26:30 min

Distance: 3.4 km

Calories: 217.3

Avg. Speed: 7.7 kph

Avg. Pace: 7.8 min / km

On the positive side, though, it is getting cool enough outside that it's comfortable to run in a tank and shorts again. Crazy hot summer. Love fall. :)
The 4:30/30 ratio jump has been going a lot better than I thought it would, too. :)

W8D2 Again

Doubled today- it should have been a third day (long) run but last second day (first and second are the same) didn't feel that good, so I wanted to repeat before going to the long run. Hopefully next time will be the last long run at 4:1 and then we'll go to 4.30:1. Rundown:

Week 8 - Day 2

4 min run / 1 min walk

Time: 26:27 min

Distance: 3.3 km

Calories: 204.3

Avg. Speed: 7.4 kph

Avg. Pace: 8.1 min / km

Weather today: hot. Laying on the floor now to cool off while writing this. I feel bad wishing for cooler weather, b/c I know when winter hits I'll be wishing for summer... but it has been such a hot summer! :P

Long Overdue

Quick summary:
I finished the 8 week program and since then have been repeating the 8th week (a maintenance week) while steadily increasing the run/walk ratio. This is not the entire rundown, but a good portion.

Week 6 - Day 1

1 min run / 1 min walk

Time: 26:30 min

Distance: 2.8 km

Calories: 173.2

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

Week 6 - Day 2

1 min run / 1 min walk

Time: 26:25 min

Distance: 2.8 km

Calories: 172.6

Avg. Speed: 6.3 kph

Avg. Pace: 9.5 min / km

Week 6 - Day 3

1 min run / 1 min walk

Time: 1:11:52 hours

Distance: 7.6 km

Calories: 461.2

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

Week 7- Day 1

1 min run / 1 min walk

Time: 26:27 min

Distance: 2.8 km

Calories: 173.2

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

Week 7 - Day 2

1 min run / 1 min walk

Time: 26:28 min

Distance: 2.8 km

Calories: 172.2

Avg. Speed: 6.3 kph

Avg. Pace: 9.5 min / km

Week 7 - Day 3

1 min run / 1 min walk

Time: 1:01:09 hours

Distance: 6.6 km

Calories: 401.0

Avg. Speed: 6.5 kph

Avg. Pace: 9.3 min / km

Week 8- Day 1

1 min run / 1 min walk

Time: 26:30 min

Distance: 2.8 km

Calories: 173.2

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

Week 8 - Day 2

2 min run / 1 min walk

Time: 26:40 min

Distance: 3.1 km

Calories: 194.4

Avg. Speed: 7.0 kph

Avg. Pace: 8.6 min / km

Week 8- Day 1

2:30 min run / 1 min walk

Time: 26:29 min

Distance: 3.1 km

Calories: 197.0

Avg. Speed: 7.1 kph

Avg. Pace: 8.5 min / km

Week 8 - Day 3

3 min run / 1 min walk

Time: 52:07 minutes

Distance: 6.2 km

Calories: 386.8

Avg. Speed: 7.2 kph

Avg. Pace: 8.4 min / km

Week 8- Day 1

3 min run / 1 min walk

Time: 26:28 min

Distance: 3.2 km

Calories: 200.0

Avg. Speed: 7.2 kph

Avg. Pace: 8.4 min / km

Week 8 - Day 2

3 min run / 1 min walk

Time: 26:31 min

Distance: 3.2 km

Calories: 200.8

Avg. Speed: 7.2 kph

Avg. Pace: 8.4 min / km

Week 8 - Day 3

3 min run / 1 min walk

Time: 51:52 minutes

Distance: 6.2 km

Calories: 384.7

Avg. Speed: 7.2 kph

Avg. Pace: 8.4 min / km

Week 8- Day 1

3 min run / 1 min walk

Time: 26:35 min

Distance: 3.2 km

Calories: 201.1

Avg. Speed: 7.2 kph

Avg. Pace: 8.4 min / km

Week 8 - Day 2

4 min run / 1 min walk

Time: 26:33 min

Distance: 3.3 km

Calories: 207.7

Avg. Speed: 7.4 kph

Avg. Pace: 8.1 min / km

At first it was easy to up the ratio, but now I'm staying on each new setting for 2 or 3 weeks. I have not been able to be as consistent as I'd have liked, due to summer school and extremely hot weather the past few months. However, I'm hoping to settle back into a good rhythm now. This is my last semester of Paramedic school and after that I'm considering going on to Fire school, in which case I need to be in peak shape as I am already at a disadvantage given my size when compared to the much more muscular firemen.
As for triathlons, I was hoping to do my first this summer, but wasn't able to be in town over the weekend of the tri I'd chosen. I looked into others, but chickened out. :P Better luck with courage next summer, I hope.
My plan for future running is to continue to up my ran/walk ratio to 4:30/30, 7/40, 6/20, and finally to just running. After that I'd like to repeat the program from the start, lowering the ratios again, but instead of running and walking, I'll run my regular speed and then run at my sprinting speed, with the hope of being able to run at a much faster pace consistently.
One step at a time! :)

Week 5- Into NEW Territory! :)

So this week (specifically Day 3) branched into new territory for me! :) If you've been following my blog, you'll notice that there was a several month break in entries while I was recovering from stress fractures in both of my tibia from jump-roping on cement. When I came back to running, I decided that because of how long of a break it had been (and not wanting to re-injure myself!), I'd be better off just starting the program again. It's an eight week program so just three weeks left to go! :)

Week 5 - Day 1

1 min run / 1 min walk

Time: 26:25 min

Distance: 2.8 km

Calories: 172.7

Avg. Speed: 6.3 kph

Avg. Pace: 9.4 min / km

Week 5 - Day 2

1 min run / 1 min walk

Time: 26:28 min

Distance: 2.8 km

Calories: 173.1

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

Week 5 - Day 3

1 min run / 1 min walk

Time: 1:02:32 hours

Distance: 6.6 km

Calories: 400.7

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

I think that day 3 was my first day over an hour, so that was exciting! :) And tiring... Daisy refused to run on the last two minutes of running so we walked it instead (can't say I minded too much!)

HUGE summary!

Hey, so I HAVE been running, just sucking at entering it on here! Here's the rundown:

Week 2 - Day 3

1 min run / 1 min walk

Time: 34:26 min

Distance: 3.6 km

Calories: 214.9

Avg. Speed: 6.2 kph

Avg. Pace: 9.6 min / km

Week 3 - Day 1

1 min run / 1 min walk

Time: 26:26 min

Distance: 2.8 km

Calories: 161.7

Avg. Speed: 6.3 kph

Avg. Pace: 9.5 min / km

Week 3 - Day 2

1 min run / 1 min walk

Time: 26:28 min

Distance: 2.8 km

Calories: 172.2

Avg. Speed: 6.3 kph

Avg. Pace: 9.5 min / km

Week 3 - Day 3

1 min run / 1 min walk

Time: 43:41 min

Distance: 4.6 km

Calories: 277.1

Avg. Speed: 6.3 kph

Avg. Pace: 9.5 min / km

Week 4 - Day 1

1 min run / 1 min walk

Time: 26:28 min

Distance: 2.8 km

Calories: 172.9

Avg. Speed: 6.4 kph

Avg. Pace: 9.5 min / km

Week 4 - Day 2

1 min run / 1 min walk

Time: 26:28 min

Distance: 2.8 km

Calories: 173.9

Avg. Speed: 6.4 kph

Avg. Pace: 9.4 min / km

Week 4 - Day 3

1 min run / 1 min walk

Time: 53:13 min

Distance: 5.6 km

Calories: 338.0

Avg. Speed: 6.3 kph

Avg. Pace: 9.5 min / km

Life's been pretty crazy with classes starting up again (all you ever wanted to know plus a lot more on cardiology!) and getting the beach set up (yep that includes putting the buoys and lines in with 55 degree water. The wetsuit helped, but after 6 hours straight, we were FREEZING!) and opening weekend at the beach (Lots of lifeguarding AND I got to go on a catamaran for the first time which was pretty awesome until we capsized it... even that wasn't toooooooo bad, just unexpected!).
So that's been my life. I'll try to make more frequent entries! :P

W2-D2 Staying Strong...

Beautiful day today! I learned my lesson from last time and wore two layers of shorts today instead of capris. Appreciate my bravery: I've been freezing inside for about the last week and the only way I can feel semi-not-chilled is to wear tights, pants, thick socks, shirt, and thick sweatshirt! I nearly caved in the first two-minutes to go back for more layers, but I was sweating by the end, so it all worked out. :)
Daisy, however was being an awful running partner today, so that coupled with getting a phone call mid-run kind of screwed up my run/walk ratio a bit. Here's the rundown:

Week 2 - Day 2

1 min run / 1 min walk

Time: 23:30 min

Distance: 2.5 km

Calories: 152.8

Avg. Speed: 6.5 kph

Avg. Pace: 9.3 min / km

I was a little hesitant to mention this before, but I'm hoping I'm out of the woods now, so here it goes. On Friday, I started a (hopefully) 10-day juice fast. Friday's morning run was unaffected because I usually don't eat anything before a morning run, so my body didn't know yet that breakfast would not be immediately following my run. I was pretty worried that I wouldn't be able to keep up my running schedule and also worried about the swim and skills test I'll have to do next Sunday (Juice Fast day 10).
Day 1- Friday was tolerable. The first half of the day was totally fine and I was kind of hungry the second half of the day.
Day 2- The first half of Saturday, however, was AWFUL. For starters, I have to get up at 5 am on Saturdays and juice was not what I wanted to be reaching for! I lifeguard Saturdays and one of the girls teaching was like, "WHAT are you DRINKING??!!?!" I briefly explained the whole juice fast thing, to detox and give my digestive system a break and she said, "Toes. You are already vegan. What are you detoxing from?!" I said that it was obviously something because I felt like crap. Luckily, the girl that comes in to guard after me is a vegetarian who has successfully done a 10-day juice fast and she was very encouraging. She said if I could just make it through the first three days (notoriously the worst) I'd be okay (although I tried this last October and quit on day 4). I asked when I would have energy back and she said that by day 4 she had so much energy that she was annoying everyone around her! I talked about modifying the fast and she pointed out that it was my fast and I could make my own rules. I thought about that on my way to the store and decided she was right. And that the teacher earlier that morning had had a point, too. I am vegan. I've been vegan since Jan. 2011 (16 and 1/2 months). And even though I felt crappy, it wasn't nearly as bad as it had been when I tried this last October, so that was encouraging as far as marking a difference in my system in that time span. I decided that in addition to the juices and TONS of water I was already drinking, I'd drink warm vegetable stock or V8 juice when I needed something to warm me up and taste like a slightly more normal meal, and that I would also let myself drink a green smoothie (diluted with water down to juice consistency) a day.
World. of. difference.
Day 3- Today I've felt pretty good. Day 3 is usually the worst for people, but I'm hoping because of my fairly clean diet that it was Day 2 for me. I woke up (like totally woke up, okay let's get going woke up) at 5:30 this morning. It was still too dark to even go for my run and I didn't want to crash later so I just laid there for a while before being able to go back to sleep. When I woke up again at 7, I felt more relaxed. So far so good. Hopefully that will continue!