Weekly Walk with Mom and Sis

Sis joined Mom and I for our morning walk this morning. She did very well for the 2 miles around the neighborhood. We may have to pick up the pace or risk boring her. I have to think of something to keep her motivated but at the same time, not be too much for Mom. Maybe have them do walks a couple times a week together then the one day I join them, I can do the run/walk with Sis. I can consider that my "off" day. I just don't think she would do it on her own.

She was barely out of breath during the walk. She can so easily do the C25K plan. I've read on the forum people who are more overweight than she and able to do the program. Hopefully, I can convince her to try.

The nice plus is she wears shoe size 8.5 --- the exact size of the practically-new Brooks Adrenaline GTS6 I have from last year (when I was going to start running). When I tried it on a couple months ago, it's gotten too small for me and I had to get a size 9. I was going to give it to another runner --- who knew it was going to be my own sister! :)

Thumper Looks Tired Today :(

Thumper is one of our clinic cat with kidney failure. He's been doing well with his K/D (kidney) diet and subcutaneous fluids. He looked fine yesterday and got his fluids in the afternoon.

But this morning, he's moving slower than usual and he did not finish his dinner from last night --- very unlike him.

Hopefully, it's his arthritis. We had to discontinue the joint supplements when he had some soft stool. We'll restart the supplement with Adequan Injections if it turns out to be joint related and not his kidneys.

Wrong Turn Gave Me My First 5K for W8D2!

My folks were not too surprised about my wrong turn but they were shocked by the 5K (sounds so much more official than 3.1 miles!). Let's just say I don't have the best reputation when it comes to directions. It did not help when years ago, pulling out of the driveway on my way to San Diego, I had to stop and gesture my sister to come to the window to ask: "How do I get to the 405 FWY?" The 405 is a major freeway in SoCal and I drive on it almost everyday but heading north. I don't often have to go on the 405S so was not sure where to get on the south 405. My family shook their heads and wondered how I ever made the road trip from Wisconsin to California on my own during vet school years.

Well, I mapped out the 2.75 mi run for my Week 8, Day 2 run of the Couch to 5K. The first part was up-down the streets of our neighborhood. In the dark, I missed the turn and did not do part of that run. I knew that would make me short on the 2.75 mi and spent part of the run thinking about how to make that up. I contemplated just making it a short run but after yesterday failed run (it stopped drizzling after I got home yesterday but I decided not to go back out), I didn't want another no-go on the record. So when I took the last turn of the mapped run and still have some oomph left in me, I passed the turn towards home and made another loop around the block.

The Tech 4o watch said I ran 3.144 miles but I wasn't sure how accurate that was since I'm still fine tuning the setting. Well, I just re-mapped the run on RunningAhead and it was 3.13 miles! Woo Hoo! My first 5K!

I ran the whole distance; no walking. The first mile was fine, not great but I wasn't struggling. The second mile gave me some problems as that was up a gradual slope but I still managed to keep the same (slow) pace. Then heading into the third mile, my breathing got easier and my legs were turning over without me having to think about it too much. I was able to work on increasing my stride length again. I must have kept it at 35 inches since the Tech 4o was almost right on with the mileage.

Time: 37.15
Distance: 3.144 mi
Steps: 5101
Pace: 5.04 mph (11.55 min / mi)
Min HR: 80 bpm
Ave HR: 161 bpm (89% MHR)
Max HR: 170 bpm (94% MHR)

Part of me want to keep doing the 3.1 miles for W8D3 but I think I'll stick with the planned 2.75 miles and maybe try to pick up the pace a little. I think I've been taking too short of a stride while running -- the running stride is barely 3-4 inches longer than my walking stride. Either that or my walking stride of 31 inches is too long :) Plus, I can always work to improve the running cadence. I think I'm currently running at about 136; maybe I can try for 140 with the metronome (which has been gathering dust on the desk).

It was a great night to run. Cool but still comfortable in my sport bra and tank top. Yeah, I still wear cotton tanks. I just have not feel the need to spend money on running tees and shorts/pants yet. It's still about 3 days 'til full moon but it looked full to me. Yesterday's "rain" and wind gave us a crisp clear sky.

I still can't believe I ran 5K. It was barely 2 months ago, on Oct. 1 when I started the intervals of running for 45 seconds and walking for 2 minutes, repeat 4 times. And I huffed and puffed through that first day. Wow. I hope I don't lose this I-can-do-anything-I-set-my-mind-to-do feeling. More importantly, I hope that months later when I get upset at myself for not making good time on a 10K, I can look back and remember how exciting running is and how far I've come. Remember future-self, winning is not only determined by how fast or how far you ran. You have already won the moment you lace up and head out.

Pinch myself!

Mom is so sweet. She wants to know how she was going to keep up with me tomorrow :) We plan to do our Mother-Daughter Walk tomorrow morning. Hope sis will be able to make it this week.

It Never Rains in Southern California? C25K W8D2 No-Go

After another full day at work, I decided to do my W8D2 run before joining my family for my twin niece's birthday. Would you know it, but as soon as I reach the first street corner, a light drizzle started. The clouds were ominous in the evening sky. But growing up in SoCal, any dark cloud looks threatening to me. I was going to "tough it out," ha! The drizzle continued but not that bad, didn't even get my shirt wet. But it got my eyeglasses spotted and then fogged up. I cleaned / spat on the glasses (does that really work?) but by then, I was not really into the run anymore. So I turned and took a shorter loop home.

Final time was a measly 7:51 for 0.7 mi; pace 11:13
It does put my miles total over 60 for October and November, so that makes me feel good. Maybe I can get to 100 by the end of the year.

On the plus side, the twins had a good birthday and it was nice to see my brother and his family. I'm going to try W8D2 again tomorrow.

Thanksgiving Day and C25K W8D1

Thanksgiving Day started with me sneaking out of the house while the family was still asleep for my 2.8 mi run for W8D1. I read on the C25K forum about people having bad runs due to poor hydration or not refueling. I had not paid much attention to those issues since I thought my distance was still too low to need special preparation. Anyway, after my bad W7D3 run --- done after a long work day --- I switched it up and ate half a peanut butter and banana sandwich and drank some water before I suited up and head out.

I don't know if that made a difference or if it was a morning run vs an evening (post-work) run, but it went wonderfully well. Finished the run in 33.05, a 11:44 pace. I don't think I ever did under 12 before. I worked on increasing my running stride length also -- just seems so short compared to my walking stride.

Some early cooks were up and baking already. Delicious smells wafted out of open windows throughout the run. No thoughts other than the family gathering later in the day and the food.

The Tech 4o watch was about 0.6 mile under; not bad. I think it was due to my longer stride length. I had set the watch with the old 34 inch strides but I worked on lengthening the strides on this run. The new stride was closer to 35 inch. I hope to maintain this stride so made the adjustment on the Tech 4o.
Time: 33.05
Distance: 2.82 mi
Steps: 5177
Pace: 5.11 mph (11.44 min / mi)
Min HR: 79 bpm
Ave HR: 163 bpm (90% MHR)
Max HR: 169 bpm (93% MHR)

Went to work after my run; got everyone taken cared of and got back home in time for Thanksgiving dinner.

My brother and his family came over for dinner. Above are his two girls "wrestling" with me.

Morning Walk with Mom

Mom and I went for a 1.7 mile walk this morning. Sis was supposed to join us this time but she didn't make it. I was looking forward to having her with us and have her start on a walking program. Maybe next time.

It was still a great walk with Mom. This was the second consecutive weekly walk. I hope to make it a weekly routine with Mom. Good Mother-Daughter time.

We went around the middle school that my niece and nephew attended years ago. We saw quite a few walkers out and about. Most are older folks out for the morning stroll. I like seeing that.

It's one of the thing I like seeing in OC. Active older folks. In my area of LB, I rarely see people going for walks or runs. Actually, sometimes I do see people running but not for exercise. And usually sirens would be behind the guy running! :)

Guess, that's one thing I'm thankful for --- that my folks can live in a neighborhood where I can go on safe morning walks with Mom.

C25K W7D3 - (barely) Made It

It was a productive day. We got the Focus fixed; the battery needed to be replaced. I finished the cat litter comparison, worked on the books, took care of hospitalized patients, followed up with the referral cases, and spent some quality procrastination time on Twitter and blog-readings :). Not bad for my day off, eh?

After a day of hunching over the computer, I was looking forward to this evening's run --- W7D3. I was all psyched up for a good one. It was the same 2.6 mi route from W7D2 but in the reverse direction. Oi. It was awful. About 1.5 mile into the run, my legs felt like dead weight. It was like running in place. It dawned on me, belatedly, that I'm running up a gradual slope. When I ran this route 2 days ago, I was going down the slope and did not even know it (heck, probably thought I got a second wind when I picked up the pace). Anyway, it was slow going for that half mile. I almost gave in to the walk but managed to hang on and shuffled along. Once over the slope, I increased the cadence and actually finished the run 18 seconds faster than last time. I enjoyed the last quarter of the run and felt good at the finished. But overall, it was an "eh" run.

No real thoughts during today's run other than wondering why I was struggling with it. Kept repeating to myself, hang in there, you can do it, shuffle shuffle shuffle. Oh, that and battling some intense abdominal cramps.

On the bright side, the Tech 4o watch was right on with the mileage. No fine tuning needed.
Time: 31.43
Distance: 2.642 mi
Steps: 4960
Pace: 4.85 mph (12.12 min / mi)
Min HR: 79 bpm
Ave HR: 157 bpm (87% MHR)
Max HR: 170 bpm (94% MHR)

C25K W7D2 - Falling for Outdoor Running

My wonderful sister took me home today, no thanks to my Focus. My brother-in-law thinks it's the battery and will take a look tomorrow.

Other than the car problem, the evening turned out very well. I got home in time to squeeze in a run for W7D2. I mapped out a 2.6 mi run yesterday --- nothing special, no breath-taking scenery, just the sidewalks around an urban neighborhood. But you know what, I had a great run. I'm falling for this outdoor running business, don't think I can go back to running around the indoor track. Don't get me wrong, the track was a great learning place where I did not have to worry about traffic and can use the podcast to time the intervals. But now that the runs are one non-stop run, I had no need for the podcast. I found an unexpected but wonderful joy in running without earbuds / music. I ditched the music when I ran outside due to safety concerns but now, only after 2 runs, I find myself preferring it that way. Maybe that will change when I increase the distance and it gets boring after an hour. For now, 30-45 minutes of allowing myself to think about the day and take in the surroundings are just about perfect.

Back to the run. I was able to run the 2.6 mi non-stop. The pace was slow and it took me 32 minutes to finish the run --- 12:19 min mile pace. Heart rate averaged at 161 bpm, max at 171. I was not out of breath and finished strong.

The Tech 4o watch underestimated the distance to be 2.4 mi. I continued my experiment and fine tuned the stride length from 31 to 34 inches. Hopefully, I'll get the setting close enough soon.

Some thoughts during today's run:

1. Hope it's just the battery with the Focus.
2. If not the battery, need to get it to the repair shop on Monday.
3. Hope Focus will be ok overnight in the parking lot.
4. I think there's a slight uphill slope on this block.
5. Mattress by the curb with "FREE" sign. Hmm. Tempting.
6. Amazing how easier today's run is compared to the last one just 2 days ago.
7. I'm liking this.

Out of Focus

Today was an odd day. Work was steady but erratic; several appointments showed up almost an hour early. Fortunately, the appointments prior to them were quick and we were able to see them before the scheduled times. Things went well but did give a disorganized feeling --- almost as if we were a walk-in clinic --- not fond of that feeling at all.

To top it off, went out to my Focus, got in, started the engine and .... nada... did not turn over. Tried again and still zip. Instead of calling AAA for a jump only to worry about the drive home, I'm sitting here typing this while waiting for my sister to pick me up. Figure I'll have the Focus looked at tomorrow and have it towed Monday to the repair shop if needed. Nothing urgent. Definitely not worth ruining this evening.

Besides, I had wanted to do W7D2 today. I had the run mapped out and everything -- a nice 2.6 mi course around the neighborhood. Looking forward to it.

C25K W7D1 - Maiden Outdoor Run

I tried out a couple of different running sites to track the miles: DailyMile, MapMyRun, and RunningAhead. Briefly tried DailyMile but the widget was quite large so I went with RunningAhead; I like the simpler look. Used the mapping feature to determine the distance for my first 25 minute run for W7D1.

It was a 2.5 mi course. Took me 32 minutes but I ran it non-stop; slowed down for less than a minute midway through but did not walk. I still can't believe it. My calves are slightly sore --- probably since this was the first time I ran on concrete (sidewalk) -- but not painful. And my knees are fine. I still don't feel like a runner yet but not feeling as out of place as before.

One good thing about the mapped distance is I was able to fine tune the Tech 4o watch; corrected the stride length calculation today. Based on the number of steps taken in 2.5 miles, my running stride length was only 31 inches. I had previously thought it was 36 inches.

I'll continue to fine tune the setting as I do more runs with known distance.

Thoughts passing through my mind during today's run:

1. This is not bad.
2. (about 5 min into the run) Shoot, I forgot to start the watch to record the session.
3. Hope the red flashing lights on my armband are visible to the traffic.
4. Why can't I see the flashing lights on my arm in my shadow? Are the lights working?
5. One inhale for each footfall or one set of inhale & exhale for each footfall?
6. Am I going too fast? Is that why I'm out of breath?
7. Is this how loud I breathe while running? Never knew that since I've always has earbuds on at the gym track or treadmill.
   
8. Wish I had music or metronome to set the pace.
9. (a bicyclist on the sidewalk zoomed past me) On second thought, better that I have no music so I can hear what's going on around me.
10. (passing car honked me for no reason) But then music would drown out those honks and make me feel less self-conscious.
11. (about 20 minutes into the run) I can do this without music.
12. (an elderly woman at the bus stop smiled & said hi; I waved back) It's kinda nice to be engaged in the surrounding during the run instead of being isolated with the earbuds / headphones.
13. I smell poop.
14. I see dog poop.
15. Maybe I should bring along plastic poop bags next time.
16. Slow down if you have to but don't walk.
17. HR only at 155, I can do this; speed it up.
    
18. Almost done. Just another block.
19. Oops. Wrong turn.
20. There's my car.
21. Made it!
    

Torn Between Two (Three) Posts

Stayed up last night to work on this week's blog post for work. I had planned to finally finish up the cat litter comparison since that got pushed back by the dental chews last week. But then I read about the change in mammogram and breast cancer screening recommendation and that got me thinking about the debate over pre-anesthetic blood tests in healthy pets. I thought it would be a timely post --- sort of drawing parallels between veterinary medicine and human medicine.

Ultimately, practicality won and I end up working on the boarding guidelines. Thanksgiving is next week. Pet boarding season is fast approaching and the boarding guidelines should have been done earlier this month.

The final post is going to be more involved than I had planned. I figured if we do these guidelines, we may as well be detailed. If readers want brief short guidelines, there are plenty on the web with basic information. It was late by the time I finished. I'm sure Elias will need to edit my extra -s and correct by grammar & sentence structure!

Update: Had some problems publishing the boarding post due to META tag error. Note to self, compose post in Notepad, not Microsoft Word. Elias removed some hidden tags and was able to publish Pet Boarding Guidelines.

C25K W6D3 WooHoo!

Woot! Woot!!! I ran those 25 minutes like I've never ran them before. Wait a min, that is true --- I've never ran 25 minutes non-stop before! WooHoo!!!

More later. Gotta get to work! But woohoo!!!

Addendum: I think the biggest help was doing this run on the track instead of the treadmill. I got tired only after 8 minutes but I reminded myself I did 10 minutes before and I can do it again. I kept at it. 15 minutes in I told myself I was getting tired. Can you believe that? I actually heard myself thinking: I've been running for 15 minutes, I must be tired by now. I couldn't talk myself out of that feeling. I was breathing easily, not huffing, my heart rate was about 161, which was still in the acceptable zone for me. I gave myself permission to slow down but not walk. I slowed down for about 20 seconds and saw my heart rate dropped to about 135 almost immediately. That gave me the leverage to tell myself, see you can't be tired! and got back to running the remaining 10 minutes. I think that's the beauty of the heart monitor. I'm not good at perceived exertion and I find I can talk myself into being tired just because running over 15 minutes non-stop is still so foreign to me. I mean, I have to be tired after 15 minutes, don't I? But with the heart monitor, I have a relatively objective measure of my exertion and am able to say no, I don't have to be tired after 15 minutes!

Anyway, some rambling after W6D3. W7, here I come!

Mother-Daughter Walk & Bonding Time

I didn't do my morning run today since I was still slightly sore from Saturday late night run. This next one is the milestone 25 minutes run of W6D3, I wanted to make sure I don't go into it with a sore leg.

Instead I walked with Mom to a local sandwich shop Banh Mi Che Cali. We got the Banh Mi Dac Biet, both the buy-2-get-1-free style as well as the baguette-style. I like this basic filling; don't much care for the BBQ pork, chicken, etc...

It was almost a 2-mi roundtrip walk with Mom. We chitchat and I updated her on my work stuff. Talked about Danika and how much she's changed this past week. It was nice to get out and spend time with Mom. Good for her too. I hope to continue this weekly ritual.

Got home and ate the delicious sandwiches for breakfast (and later, for lunch!).

Elaine's Choice for Journaling Ink

I have always used Waterman Blue-Black for my Demi Parker "51" with the Binderized 0.4 mm stub. But I have a need for some permanency with end-of-the-year memories coming up so turned to Noodler's Ink for my next refill. But which one?

Elaine to the rescue! Pendemonium's Legal Lapis it is.

Rob Thomas --- For Tyler

The whole tribute is at Rob Thomas message board. I just have to note this down as he so exquisitely expressed that combination of appreciation, honor, and grief of having known, loved, and then lost an important figure in one's life. Beneath all that emotions is one of hope. Hope comes in many forms and can be found in the most unlikely places.

"it was the single hardest moment of my 37 years.
i can't explain to someone who thinks a pet is just a pet, and i don't have to explain to those who know otherwise. everyone who met tyler said that he looked human and that he looked straight into them as if he were trying to communicate.
tyler saved our life. his passing has left a hole in our life that will never be repaired and that we will have to slowly board up so that we don't fall in. we have lost a child, a friend, and in so many ways a teacher. our life will always be "before tyler" and "after tyler".
to him i say thank you for spending your too short time on earth with us. i would never trade any of this pain if it meant not knowing you." --- Rt (I added the bolding; what touched me)

C25K W6D2

Things were crazy busy at work plus we had to take care of some former employee issues so I did not get a chance to do my Friday run until tonight.

Did W6D2 on the treadmill in OC this evening. After the 5 min warm up, it was 10 min run, 3 min walk, and 10 min run followed by 5 min cool down.

I felt good for the first 10 min run but struggled with the second 10 min. Had to slow the pace for about 30 seconds (from 4 mph to 3.6). I still ran so I guess it was ok. If I was on the track, I wouldn't have noticed the change as much.

Did good 15-20 min stretching session afterwards. Greatest thing was no pain. Knees are fine.

Plan to do W6D3, a 25 min run, no walking, on Monday. Can't wait!

Dental Chew Post featuring Elaine!

So proud of Elaine. She was so patient yesterday with me --- letting me hold her lips every which way as I tried to snap pictures of her teeth.
This was the final composite of her dental shoot.
The final post is here.

C25K W6D1

I almost talked myself out of running this morning. I stayed up late last night to write a blog post for work and did not get to bed 'til after 11 pm. The snooze button was my friend when the alarm went off at 4:15 this morning. I didn't roll out of bed until 4:37 am and told myself that it'll be too late to do the W6D1 run and be done by 5:50 am for work. Maybe I should skip today. Luckily, I've learned a way to trick myself out of this excuse. I make myself go to the gym anyway with the permission to skip or cut the workout short if I don't have enough time when I get to the gym. But I have to go to the gym, regardless. Usually, by the time I get to the gym, I'm ready (and even eager) to do the run.

So I got to the gym around 5:06 am and got on the track by 5:15 am. Did W6D1 --- was not pretty but I got it done.
After the 5 min. warm up, the workout includes: 5 min run, 3 min walk, 8 min run, 5 min walk, 5 min run. I was cutting it close so only did a 3-min instead of 5-min cool down.

I had thought W6D1 would be easier since I managed to do the 20 min. run on W5D3. Boy, was I wrong. Mentally, it was harder for me since I know I still have another 2 run intervals when I finished the first 5 minutes, etc... With the one 20 minutes, I just hung in there and told myself I'm almost done. That did not work as well today --- not even when I got to the last 5 min run. I guess this was a way to work on my endurance.

Feels good though. No pain. Knees are fine. I still feel a little awkward running, but I don't have that pretender / impostor feeling anymore.

Work looks busy this week. I may not get a chance to do W6D2 until Friday evening then will plan to do W6D3 (25 min run!) on Monday so I don't have to worry about getting to work on time.

Holiday Twizzlers

Yummy. My snack du jour. Found these at Michael's last night when I went shopping for the clinic holiday decoration. Watermelon and strawberry flavor. Love the watermelon ones.

Christmas stuff all over the place at Michael's, complete with carols. Weird but did get me into the holiday feeling.

Topped the evening off with the sighting of the first happy-couple-walking-hand-in-hand-wearing-knitted-caps-looking-Christmasy of the season. Always nice seeing happy people walking around. Seems more special around this time of the year for some reasons.

C25K Halfway Mark

I ran the infamous W5D3 (week 5, day 3) of the Couch to 5K this morning. I almost chickened out and ran day 2 again (with the 8-minute run intervals). Just the thought of running 20 minutes non-stop was intimidating. I questioned the big jump from 8 minutes to 20 minutes. Why not 10 minutes first?

Since I was listening to the podcast with the cues for all 3 days of week 5, I decided to run day 3 but gave myself permission to do day 2 if needed --- with the caveat that I jog the walk intervals of day 2.

Imagine my surprise when I was able to keep going after Robert cues the day 2 walk. After that, it was just a matter of telling myself, I can do it. I glance at the heart monitor and tell myself I'm not even exerting that much, I can do this.

I was never so glad to hear Robert's voice in my ears saying Day 3 was done with our run.

WooHoo!

Jelly Grip for Parker ''51'' Pencil

I'm going crazy with the grips here :). Couldn't resist one for the ''51'' pencil. That pencil has one of the most uncomfortable grip and it's slippery.

Besides, it's a packet of 20 grips. 2 down, 18 to go :P The nieces & nephews will like some, I'm sure.

Jelly Grip for My Decimo

This may be blasphemy and definitely takes away the sleek look of the Decimo. But ooh, it sure makes for a comfy writing session!

It's the PaperMate Grips. Stretchy, smooth, and cushiony. The clip still works. Added bonus is that the clip position no longer gets in the way.

I've always been partial to grips for pencils and pens --- for comfort as well as for personalization. Couldn't use them with fountain pens with caps but fine with capless.

Plus makes for the wider grip which is easier on my hand.

Monday Musings

A friend emailed me this picture with the note hoping that I don't look like this. Made me laugh!

Running Plan Back on Track

My knees are still behaving well. I did day 2 of week 5 of the Couch to 5K plan tonight and was able to ran both 8 minutes intervals. Yeah! End up running about 2 miles total. I am just so jazzed that my knees are fine. Guess the pain was from overdoing it the first couple of weeks. Should have just followed the 3 times a week schedule instead of trying to do more.

I was a little out of breath after the second 8 minutes run. My heart rate got up to about 171 bpm towards the end of the second interval -- only briefly, maybe a minute. I think that's 91% of my 191 bpm max heart rate (MHR) so maybe too much for me. Most of the run was about 161 bpm, 81% MHR, so I should be ok if I keep things at that effort level.

I may repeat day 2 again before attempting day 3 of week 5 which is a 20 minutes run. A little intimidating to try it. Also tonight's run was on the treadmill which is easier for me. I may want to repeat the run on a track to see if I can handle it before going to day 3.

I've also been stretching more after the runs so may be helping with the knee pain. Downside is that it's taking an hour now to do the 30 minutes run, stretch, and get ready for work. So it's difficult to be done by 5:50 am and pick up Elias in the morning for work. I would start earlier but Bally's opens at 5 am on the weekdays; can't start any earlier unless I want to run outside --- nah, due to safety. I may just have to do evening runs after work or be quicker with my stretches and showers in the morning!

Regardless, I'm happy that the pain is gone and I'm back on track with the running plan.

Catnapping with Xander

Took a Benadryl for the sneezing fits (hope it was allergies) and it knocked me out. Forgot how Benadryl makes me sleepy.

Woke up to see Xander sleeping next to me.

Running is pain-free again!

My Brooks Adrenaline GTS 9

Got my first post-cold/flu run in this morning. And NO PAIN! I had forgotten what it was like to walk back to the car after a run. Not limping and hobbling.

All I needed was to take several days off from running but I was too stubborn to do that on my own. Had to take a bad flu to force the rest. And voila, less than 5 days later, the knees are fine.

Yeah!
Now, I just need to continue taking it easy and slowly increase the work-out. Uh oh.

Did Week 4 of C25K: run 3 min, walk 90 sec, run 5 min, walk 2.5 min; repeat.

Sick Days

No running since Wed 10/28; sick with the flu. Maybe this is best for my knees also.