forgetful

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