{"id":4246,"date":"2011-02-18T22:28:12","date_gmt":"2011-02-19T02:28:12","guid":{"rendered":"http:\/\/www.forgetful.ca\/?p=4246"},"modified":"2011-02-18T22:28:12","modified_gmt":"2011-02-19T02:28:12","slug":"hello-forgetful-ca","status":"publish","type":"post","link":"http:\/\/forgetful.ca\/?p=4246","title":{"rendered":"Hello, Forgetful.ca!"},"content":{"rendered":"

My name is Shannen. \u00a0You might remember me…? \u00a0We’ve met before. \u00a0A long time ago. \u00a0We used to see each other every day, sometimes even more than that. \u00a0But not for awhile. \u00a0More and more time goes between our visits, and I miss you. \u00a0Let’s not lose contact again, ok?<\/p>\n

I take all the blame. \u00a0I have not had much time to sit and compose over the last little while. \u00a0As you know from the last post, I’ve taken on some home reno projects. \u00a0And I could squeal with delight at the results. \u00a02 rooms down in less than 2 weeks. \u00a0Yes!<\/p>\n

I promised pictures. \u00a0I don’t have any yet. \u00a0They are coming though. \u00a0I started snapping the other day, but realized that a true before\/after series works best when the room is 100% complete. \u00a0And there are some finishing touches necessary before I can call them 100% done.<\/p>\n

Another update:<\/p>\n

I am training for a 10 km run. \u00a0Dan 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. \u00a0Running has never been my thing. \u00a0I once had a friend who said that no one<\/em> enjoys running. \u00a0He 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. \u00a0No smiles, no smirks, no hint of happy. \u00a0Just pained expressions and deep breathing. \u00a0I think he has a point.<\/p>\n

But I want to like running. \u00a0I want to enjoy it. \u00a0But that has been difficult, and the reason for that came a few years ago with a diagnosis of\u00a0Patellofemoral pain syndrome<\/a>. \u00a0Physiotherapy helped a little, but to be honest, the thing that has helped the most has been to stop running altogether.<\/p>\n

That is until now. \u00a0I’ve lost most of the endurance I had built up, but my latest runs have been pain free. \u00a0And I’m just about to start week 4 of a 13 week program. \u00a0And I’m actually enjoying it. \u00a0And that’s a good thing.<\/p>\n

Interested in trying it out for yourself:<\/p>\n

Week\u00a01<\/p>\n

Session 1 – 34 min. Run 1 minute. Walk 2 minutes. Do this 8 times.<\/p>\n

Session 2 – 28 min. Run 1 minute. Walk 2 minutes. Do this 6 times.<\/p>\n

Session 3 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.<\/p>\n

Week\u00a02<\/p>\n

Session 1 – 38 min. Run 2 minutes. Walk 2 minutes. Do this 7 times.<\/p>\n

Session 2 – 31 min. Run 1 minute. Walk 2 minutes. Do this 7 times.<\/p>\n

Session 3 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.<\/p>\n

Week\u00a03<\/p>\n

Session 1 – 45 min. Run 3 minutes. Walk 2 minutes. Do this 7 times.<\/p>\n

Session 2 – 34 min. Run 2 minutes. Walk 2 minutes. Do this 6 times.<\/p>\n

Session 3 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.<\/p>\n

Week\u00a04 – EASY RECOVERY\u00a0WEEK<\/p>\n

Session 1 – 40 min. Run 3 minutes. Walk 2 minutes. Do this 6 times.<\/p>\n

Session 2 – 30 min. Run 2 minutes. Walk 2 minutes. Do this 5 times.<\/p>\n

Session 3 – 40 min. Run 2 minutes. Walk 3 minutes. Do this 6 times.<\/p>\n

Week\u00a05<\/p>\n

Session 1 – 46 min. Run 3 minutes. Walk 1 minute. Do this 9 times.<\/p>\n

Session 2 – 34 min. Run 2 minutes. Walk 1 minute. Do this 8 times.<\/p>\n

Session 3 – 42 min. Run 3 minutes. Walk 1 minute. Do this 8 times.<\/p>\n

Week\u00a06<\/p>\n

Session 1 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.<\/p>\n

Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.<\/p>\n

Session 3 – 50 min. Run 3 minutes. Walk 1 minute. Do this 10 times.<\/p>\n

Week\u00a07<\/p>\n

Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<\/p>\n

Session 2 – 40 min. Run 4 minutes. Walk 1 minute. Do this 6 times.<\/p>\n

Session 3 – 52 min. Run 5 minutes. Walk 1 minute. Do this 7 times.<\/p>\n

Week\u00a08 *EASY RECOVERY\u00a0WEEK<\/p>\n

Session 1 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<\/p>\n

Session 2 – 38 min. Run 3 minutes. Walk 1 minute. Do this 7 times.<\/p>\n

Session 3 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.<\/p>\n

Week\u00a09<\/p>\n

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.<\/p>\n

Session 2 – 46 min. Run 5 minutes. Walk 1 minute. Do this 6 times.<\/p>\n

Session 3 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<\/p>\n

Week\u00a010<\/p>\n

Session 1 – 72 min. Run 10 minutes\/walk 1 minute. Run 20 minutes\/walk 1 minute. Run 30 minutes.<\/p>\n

Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<\/p>\n

Session 3 – 57 min. Run 20 minutes\/walk 1 minute. Run 15 minutes\/walk 1 minute. Run 10 minutes.<\/p>\n

Week\u00a011<\/p>\n

Session 1 – 71 min. Run 40 minutes. Walk 1 minute. Run 20 minutes.<\/p>\n

Session 2 – 54 min. Run 10 minutes. Walk 1 minute. Do this 4 times.<\/p>\n

Session 3 – 57 min. Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.<\/p>\n

Week\u00a012 *EASY VOLUME\u00a0WEEK<\/p>\n

Session 1 – 60 min. Run 50 minutes.<\/p>\n

Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.<\/p>\n

Session 3 – 52 min. Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.<\/p>\n

Week\u00a013<\/p>\n

Session 1 – 50 min. Run 40 minutes.<\/p>\n

Session 2 – 43 min. Run 10 minutes. Walk 1 minute. Do this 3 times.<\/p>\n

Session 3 Event Day 10K: have fun, and take care not to start out too quickl<\/p>\n","protected":false},"excerpt":{"rendered":"

My name is Shannen. \u00a0You might remember me…? \u00a0We’ve met before. \u00a0A long time ago. \u00a0We used to see each other every day, sometimes even more than that. \u00a0But not for awhile. \u00a0More and more time goes between our visits, and I miss you. \u00a0Let’s not lose contact again, ok? I take all the blame. […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0},"categories":[28,29,1],"tags":[],"_links":{"self":[{"href":"http:\/\/forgetful.ca\/index.php?rest_route=\/wp\/v2\/posts\/4246"}],"collection":[{"href":"http:\/\/forgetful.ca\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/forgetful.ca\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/forgetful.ca\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"http:\/\/forgetful.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4246"}],"version-history":[{"count":0,"href":"http:\/\/forgetful.ca\/index.php?rest_route=\/wp\/v2\/posts\/4246\/revisions"}],"wp:attachment":[{"href":"http:\/\/forgetful.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4246"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/forgetful.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4246"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/forgetful.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4246"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}