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!