My name is Shannen. You might remember me…? We’ve met before. A long time ago. We used to see each other every day, sometimes even more than that. But not for awhile. More and more time goes between our visits, and I miss you. Let’s not lose contact again, ok?
I take all the blame. I have not had much time to sit and compose over the last little while. As you know from the last post, I’ve taken on some home reno projects. And I could squeal with delight at the results. 2 rooms down in less than 2 weeks. Yes!
I promised pictures. I don’t have any yet. They are coming though. I started snapping the other day, but realized that a true before/after series works best when the room is 100% complete. And there are some finishing touches necessary before I can call them 100% done.
Another update:
I am training for a 10 km run. Dan signed us up for the National Capital Race Weekend and so whether I like it or not, I’m in. It’s been at least 5 years since I ran that distance and even then, I wasn’t that good at it. Running has never been my thing. I once had a friend who said that no one enjoys running. He claimed that based on the looks on their faces, he’s never seen anyone out for a run who actually looks like they are having a good time. No smiles, no smirks, no hint of happy. Just pained expressions and deep breathing. I think he has a point.
But I want to like running. I want to enjoy it. But that has been difficult, and the reason for that came a few years ago with a diagnosis of Patellofemoral pain syndrome. Physiotherapy helped a little, but to be honest, the thing that has helped the most has been to stop running altogether.
That is until now. I’ve lost most of the endurance I had built up, but my latest runs have been pain free. And I’m just about to start week 4 of a 13 week program. And I’m actually enjoying it. And that’s a good thing.
Interested in trying it out for yourself:
Week 1
Session 1 – 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 – 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Week 2
Session 1 – 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Week 3
Session 1 – 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Week 4 – EASY RECOVERY WEEK
Session 1 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 – 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 – 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.
Week 5
Session 1 – 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 – 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 – 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.
Week 6
Session 1 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 – 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.
Week 7
Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 – 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.
Week 8 *EASY RECOVERY WEEK
Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Week 9
Session 1 – 68 min. Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Week 10
Session 1 – 72 min. Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 – 57 min. Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.
Week 11
Session 1 – 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 – 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 12 *EASY VOLUME WEEK
Session 1 – 60 min. Run 50 minutes.
Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 – 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.
Week 13
Session 1 – 50 min. Run 40 minutes.
Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickl
Alicia - Let me know if you can get out for a run tomorrow evening.
Alicia - Tomorrow is Monday…I’m reading you on Sunday.
Coline McWilliam - Way to go Shannen! You can and WILL do very well. Proud of you.
Coline