tag:blogger.com,1999:blog-58287654287320323832024-03-13T20:50:23.709-07:00Running IS My DietJust every day words from an every day gal. Who runs. And eats. A LOT.SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.comBlogger70125tag:blogger.com,1999:blog-5828765428732032383.post-15838247765077934982012-08-03T19:51:00.000-07:002012-08-03T19:51:28.052-07:00Summer Love<div dir="ltr" style="text-align: left;" trbidi="on">
Wow it has been a hot minute since I wrote a blog post. Summer has taken me by storm. I'm not sure if I made it blog official yet...but I am going to be an instructor at the new Gold's Gym coming to town. While this sounds fun and carefree on the surface, I have been working my butt off behind the scenes. There are days I run, lift and work a twelve hour day. Days I spend hours just listening to music and going over choreography. A treadmill, spin bike, and a barbell have all taken up permanent residence in my home. I love it though. My body is experiencing the kind of changes that I didn't know it could.<br />
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What else?<br />
Well it IS summertime.....<br />
Good music<br />
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<a href="http://4.bp.blogspot.com/-OSB2c4E1vkg/UByL72C3H6I/AAAAAAAAAiA/2aiabC8sAPQ/s1600/cd" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" eda="true" height="320" src="http://4.bp.blogspot.com/-OSB2c4E1vkg/UByL72C3H6I/AAAAAAAAAiA/2aiabC8sAPQ/s320/cd" width="320" /></a></div>
My favorite food of all time...<br />
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<a href="http://1.bp.blogspot.com/-mIlThnedN5U/UByMI-6FOCI/AAAAAAAAAiI/LcdIUXqhJL4/s1600/peaches" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" eda="true" height="320" src="http://1.bp.blogspot.com/-mIlThnedN5U/UByMI-6FOCI/AAAAAAAAAiI/LcdIUXqhJL4/s320/peaches" width="239" /></a></div>
Loggin miles training for two races this summer...<br />
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<a href="http://3.bp.blogspot.com/-38_xCwgBkRE/UByMbSWh86I/AAAAAAAAAiQ/X4D8GUHQaE8/s1600/lulu" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" eda="true" height="200" src="http://3.bp.blogspot.com/-38_xCwgBkRE/UByMbSWh86I/AAAAAAAAAiQ/X4D8GUHQaE8/s320/lulu" width="320" /></a></div>
And finally, spending time with special (dearly beloved) people...<br />
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<a href="http://3.bp.blogspot.com/--_HWGhgi4oM/UByMt4GbftI/AAAAAAAAAiY/0APLE3OsAuk/s1600/hfbritt" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" eda="true" height="320" src="http://3.bp.blogspot.com/--_HWGhgi4oM/UByMt4GbftI/AAAAAAAAAiY/0APLE3OsAuk/s320/hfbritt" width="320" /></a></div>
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A small bit of sad news, we lost my uncle Tim this week. It has been hard experiencing so much loss in recent months, but we are somehow muddling through it together. As my dad said at another service this year, "sometimes we wonder what is left when someone leaves us. what is left is the memories and the legacy we carry on. what is left...is the love."<br />
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I hope you find time to kiss the ones you love. Call the ones you miss, and remember the legacy of those in Heaven.<br />
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As for me, I take each day at face value and boldly run the miles my soul so badly craves.<br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com2tag:blogger.com,1999:blog-5828765428732032383.post-2809839876846398942012-06-26T09:32:00.000-07:002012-06-26T09:32:00.616-07:00Couch to 5K-- For New Runners<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://3.bp.blogspot.com/-05XkjZCPXXA/T-nhEEcRZ-I/AAAAAAAAAhk/j0QuGgCSmlw/s1600/running+quote.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" rca="true" src="http://3.bp.blogspot.com/-05XkjZCPXXA/T-nhEEcRZ-I/AAAAAAAAAhk/j0QuGgCSmlw/s1600/running+quote.jpg" /></a></div>
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<span style="font-family: Calibri;">I have had a couple people express some interest in running a 5k. I want to start by saying that I do not consider myself an expert…so please take all of this as friendly advice and not gospel. </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span></div>
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<span style="font-family: Calibri;">Below is a summary of my advice for the beginning runner. I have included a couple training plans to get you going. The first is called “Couch to 5k” and is designed for a true beginner who has not done much running. The second is for someone who may be already participating in exercise regularly and wants to add running into their routine. </span></div>
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<a href="http://1.bp.blogspot.com/-wIbnXDRpGx4/T-ngK5qctxI/AAAAAAAAAhc/sxteT0j_BuY/s1600/c25k.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" rca="true" src="http://1.bp.blogspot.com/-wIbnXDRpGx4/T-ngK5qctxI/AAAAAAAAAhc/sxteT0j_BuY/s1600/c25k.jpg" /></a></div>
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<span style="font-family: Calibri;">Couch to 5k Training Plan:</span></div>
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<table border="0" cellpadding="0" cellspacing="1" class="MsoNormalTable" style="mso-cellspacing: .7pt; mso-padding-alt: 3.0pt 3.0pt 3.0pt 3.0pt; mso-yfti-tbllook: 1184; width: 420px;"><tbody>
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<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Week</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Workout 1</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Workout 2</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Workout 3</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">1</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.</span></div>
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<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.</span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.</span></div>
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<tr style="mso-yfti-irow: 2;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">2</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.</span></div>
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<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.</span></div>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.</span></div>
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<tr style="mso-yfti-irow: 3;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">3</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then do two repetitions of the following: </span></div>
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<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l9 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 200 yards (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l9 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 200 yards (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l9 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 400 yards (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l9 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 400 yards (or three minutes)</span></li>
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</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then do two repetitions of the following: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l8 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 200 yards (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l8 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 200 yards (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l8 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 400 yards (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l8 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 400 yards (or three minutes)</span></li>
</ul>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then do two repetitions of the following: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l4 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 200 yards (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l4 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 200 yards (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l4 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 400 yards (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l4 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 400 yards (or three minutes)</span></li>
</ul>
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<tr style="mso-yfti-irow: 4;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">4</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/8 mile (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 2-1/2 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/8 mile (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l1 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
</ul>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/8 mile (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 2-1/2 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/8 mile (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l6 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
</ul>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/8 mile (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 2-1/2 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/8 mile (or 90 seconds)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l2 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
</ul>
</td></tr>
<tr style="mso-yfti-irow: 5;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">5</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l0 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
</ul>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l5 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 3/4 mile (or 8 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l5 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l5 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 3/4 mile (or 8 minutes)</span></li>
</ul>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.</span></div>
</td></tr>
<tr style="mso-yfti-irow: 6;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">6</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 3/4 mile (or 8 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l7 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1/2 mile (or 5 minutes)</span></li>
</ul>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then: </span></div>
<ul type="disc">
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l3 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1 mile (or 10 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l3 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Walk 1/4 mile (or 3 minutes)</span></li>
<li class="MsoNormal" style="color: black; line-height: normal; margin: 0in 0in 10pt; mso-list: l3 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><span style="font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Jog 1 mile (or 10 minutes)</span></li>
</ul>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.</span></div>
</td></tr>
<tr style="mso-yfti-irow: 7;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">7</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).</span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).</span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).</span></div>
</td></tr>
<tr style="mso-yfti-irow: 8;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">8</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).</span></div>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).</span></div>
</td><td style="background: #ccccff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).</span></div>
</td></tr>
<tr style="mso-yfti-irow: 9; mso-yfti-lastrow: yes;"><td style="background: #000066; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: white; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">9</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).</span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).</span></div>
</td><td style="background: #eeeeff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 3pt; padding-left: 3pt; padding-right: 3pt; padding-top: 3pt;" valign="top"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).</span></div>
</td></tr>
</tbody></table>
</div>
<div style="border-bottom: windowtext 1.5pt solid; border-left: medium none; border-right: medium none; border-top: medium none; mso-element: para-border-div; padding-bottom: 1pt; padding-left: 0in; padding-right: 0in; padding-top: 0in;">
<div class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt; mso-border-bottom-alt: solid windowtext 1.5pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding-bottom: 0in; padding-left: 0in; padding-right: 0in; padding-top: 0in;">
<br /></div>
<div align="center" class="MsoNormal" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0in 0in 10pt; mso-border-bottom-alt: solid windowtext 1.5pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding-bottom: 0in; padding-left: 0in; padding-right: 0in; padding-top: 0in; text-align: center;">
<span style="font-family: Calibri;"><a href="http://www.coolrunning.com/engine/2/2_3/181.shtml">source</a></span></div>
</div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Intermediate 5k Training Plan:</span></div>
<br />
<table border="0" cellpadding="0" cellspacing="3" class="MsoNormalTable" style="mso-cellspacing: 2.2pt; mso-padding-alt: 0in 0in 0in 0in; mso-yfti-tbllook: 1184;"><tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;"><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Week</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Mon</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Tue</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Wed</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Thu</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Fri</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Sat</span></div>
</td><td style="background: #e3e1e1; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 2.25pt; padding-left: 18.75pt; padding-right: 18.75pt; padding-top: 2.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: #68696a; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman"; text-transform: uppercase;">Sun</span></div>
</td></tr>
<tr style="mso-yfti-irow: 1;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">1</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5 x 400</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5 m run</span></div>
</td></tr>
<tr style="mso-yfti-irow: 2;"><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">2</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">30 min tempo</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m fast</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5 m run</span></div>
</td></tr>
<tr style="mso-yfti-irow: 3;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">6 x 400</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">4 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">6 m run</span></div>
</td></tr>
<tr style="mso-yfti-irow: 4;"><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">4</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">35 min tempo</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">5-K Test</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td></tr>
<tr style="mso-yfti-irow: 5;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">7 x 400</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">4 m fast</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">6 m run</span></div>
</td></tr>
<tr style="mso-yfti-irow: 6;"><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">6</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">40 min tempo</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">7 m run</span></div>
</td></tr>
<tr style="mso-yfti-irow: 7;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">7</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">8 x 400</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">5 m fast</span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">7 m run</span></div>
</td></tr>
<tr style="mso-yfti-irow: 8; mso-yfti-lastrow: yes;"><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">8</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">3 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">30 min tempo</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">2 m run</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";">Rest</span></div>
</td><td style="background: #e0f0ff; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 5.25pt; padding-left: 11.25pt; padding-right: 11.25pt; padding-top: 5.25pt;"><div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 22.5pt; text-align: center;">
<b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">5-K Race</span></b><span style="color: black; font-family: "Arial", "sans-serif"; font-size: 10.5pt; mso-fareast-font-family: "Times New Roman";"></span></div>
</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Tempo: <span lang="EN" style="font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-family: Arial;">A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down</span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Interval: <span lang="EN" style="font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-family: Arial;">Run 400 meters hard, and then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog<span style="color: #68696a;">.</span></span></span></div>
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<span lang="EN" style="font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you're going too fast.</span></span></div>
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<span lang="EN" style="font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;"><a href="http://www.halhigdon.com/training/50934/Intermediate-5K-Training">Source</a></span></span></div>
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<span lang="EN" style="font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN; mso-bidi-font-family: Arial;"><span style="font-family: Calibri;">Annnnd a few tips from lowly old me…..</span></span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Do not overwhelm yourself with any distance. A mile used to seem daunting to me, and at certain times it still can be. Do not give up. Walk if you have to.<span style="mso-spacerun: yes;"> </span>Give yourself permission to go <i style="mso-bidi-font-style: normal;">as slow as you would like</i> as long as you finish the distance.</span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Carry water for any run longer than 30 minutes. They sell perfect-sized little handheld water bottles at Spots Authority for about $12 I believe.<span style="mso-spacerun: yes;"> </span>Hydration is key to survive a workout, especially during summer months.</span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Choose a race that is close so that your family and friends can come out to support you. Crossing the finish line at a race will make every training run 100% worth it. There have been races that I wanted to just quit. The only thing that kept me going was my family at the finish line waiting for me. I did not want to disappoint them. <span style="mso-spacerun: yes;"> </span>And quitting….not an option for me. </span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Run without music from time to time. I never run with music in a race. The energy of a race is enough to keep me entertained, and you never know what you will miss by simply taking away your hearing.</span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">For new runners…when you are running on the road, run against traffic. That way, you can see them before they see you. </span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">If you want to run for weight loss, try to resist the urge to “reward” yourself with food after every run. You should eat a little something after a run, but…Dairy Queen does not count. </span><span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><span style="font-family: Calibri;"> That being said, there is nothing wrong with promising yourself a treat after your long run once a week. Sometimes you need that kind of motivation.</span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">6 am runs are the best. Getting up sucks, however it is worth it. </span></div>
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<span style="font-size: 10.5pt; line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Don’t give up in the beginning. Running is hard. No one said it wasn’t. I promise you will never regret a single workout. Ever. </span></div>
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<span style="font-family: Calibri;">RUN ON MY FRIENDS</span></div>
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com3tag:blogger.com,1999:blog-5828765428732032383.post-36457738958265225472012-06-23T10:21:00.000-07:002012-06-23T10:21:16.094-07:0010 Miles and a Year of Marriage<div dir="ltr" style="text-align: left;" trbidi="on">
<img alt="" height="443" src="http://www.captivatedstudio.com/BlogImages/BestOf/_MG_0963.jpg" width="664" /><br />
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Monday June 11, we celebrated our first year of marriage. How did that happen already? What a wonderful day that was.<br />
A little frozen wedding cake...<br />
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The following Monday, my sister-in-law and I hiked an 8 mile round trip out-and-back called Bridge of Heaven. I seriously cannot believe I live in this place and get to play in my "backyard" anytime I want. #blessed<br />
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Ty has been out of town for a few days and I have had to keep the dogs outside while I am at work. This is super stressful for me.....like a mom sending her kids to daycare. The neighbor was complimenting the little dogs the other day and I was just <em>sure</em> he was going to steal one while I was away... so far so good. Two more days to go. :)<br />
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Finally....the best news of all. I was able to meet the running group for the <em>first </em>time today. I ran ten miles with them like it was nothing. All of a sudden I am running again? Somehow? With caution.....but.....ten miles? My inner running goddess is doing backflips. <br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com2tag:blogger.com,1999:blog-5828765428732032383.post-74848990518957741792012-06-01T11:50:00.001-07:002012-06-01T11:50:23.210-07:00RUNning out of Breath<div dir="ltr" style="text-align: left;" trbidi="on">
I tend to be of the school of thought that follows, "work to live, don't live to work." However, I have been on the overtime kick lately, logging plenty of hours to help pay for our upcoming anniversary trip as well as a winter vacation somewhere warm. I am hoping this streak ends soon. It is really cutting into my carefree lifestyle. <br />
We're on a co-ed softball team, which is a total blast. I never gave it a second thought when signing up to play again this year. Then I realized....softball requires <em>running</em>. Not being much on striking out or letting a ball hit the ground on defense, there will be a varying amount of running involved. I've played two games thus far and ran all out both times. It wasn't the end of the world, but I could feel it. I'm not sure where that leaves me....<br />
So why not just push my limitations like usual and go running? I did it last night and I lived through it. In fact, the biggest point of discomfort was the fact that I am so far out of shape cardiovascularly that I could barely catch my breath the entire 3 mile run. It does not help that we are surrounded by wild fires and our air isn't exactly tip-top quality.<br />
I was planning to get in a nice bike ride tonight after yet another 12 hours of work, but my SIL asked if I would go to the downtown art walk. Free wine and art galleries? I'm trying to pretend like it is a hard decision between a workout and being a wine-o...but let's be honest. We know where my heart is on this one.<br />
I know this post is lacking seriously on pictures. I seriously doubt you wanted to see a picture of me after my near cardiac arrest last night....so here is a picture of my cute princess.<br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com6tag:blogger.com,1999:blog-5828765428732032383.post-73810829676714843592012-05-25T22:18:00.001-07:002012-05-25T22:18:39.937-07:00Stella and a Wind Storm<div dir="ltr" style="text-align: left;" trbidi="on">
Hi friends. I have been having what most would consider a VERY rockin' Friday night. Thus far I have done the dishes, reorganized the linen closet, and clean my office. When I was cleaning the office, I started looking at my inspiration board. It is something I stared when I knew I was going to run a marathon. Although those plans have been put on hold temporarily, it still makes me smile. I know someday when my leg is healed, I am going to conquer the 26.2. The marathon is something that has taken me years to have the courage to do. I have entered two, and did not run in either. We are stronger than we think. No dream is too big.<br />
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I made a quick trip to Grand Junction today to get my hair done and attend a class at Gold's. The wind was OUT OF CONTROL today! Someone must be PMSing (eh-hem Mother Nature). It is finally calm and lovely outside. I think when Cole Porter wrote the song "In the Still of the Night", he must have just suffered through a blustery Spring day in Western Colorado.<br />
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Introducing Stella.<br />
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My new-to-me road bike. She is a little small for me, but I took her out for ten miles tonight and two things are immediately clear to me: the padded bike shorts I ordered need to get here NOW, and I LOVE riding this bike! I am planning to do a bike race on July 21. Six weeks away. I want to do the 75 miler, but we'll see how the training goes. They have 33 and 50 mile options as well.<br />
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I took my little horse down to the fairgrounds for some practice runs this evening. She's coming along. Training a horse is so rewarding, but frustrating. I am looking forward to taking her to her first rodeo and jackpot. Hopefully that will be this summer and not next....<br />
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Have I mentioned how much I love having a treadmill at home? Watching all my shows while getting a sweat on? #winning<br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com3tag:blogger.com,1999:blog-5828765428732032383.post-83998128904626183732012-05-22T08:25:00.000-07:002012-05-22T08:25:34.649-07:00Catch Up Tangent<div dir="ltr" style="text-align: left;" trbidi="on">
Someone (Clayton!) pointed out that I have not wrote a blog post for weeks. I must apologize to my one fan (Clayton!) for keeping him waiting. Ty if you're reading this, do not feel outsted. I know you are my biggest fan in all parts of life, not just blogging. :)<br />
I'm not one to be a negative person (at least not outwardly), but Christina Aguilara needs to cover it up a wee bit. And the "crown"... wasn't really working for me.<br />
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The other morning I was driving home from work and came across this poor little deer. <br />
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I felt so bad for her! She had three broken legs. A dog kennel probably isn't a gret life for a deer, so I had to have someone come and take care of her. Poor thing. :(<br />
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Montrose is getting a Gold's Gym. I love Gold's!! I am so excited for them to open in Montrose (happening in November). The greatest part is I get to teach spinning and body pump!! I am beyond jacked about this. FINALLY.....I get to be paid to workout. ;) In all seriousness, this is something I have been wanting to do for avery long time. The opportunity found me, and I just feel so blessed.<br />
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My mom and I spent Mother's Day in Moab. We stayed at the cutest cottages called <a href="http://www.3dogsandamoosecottages.com/">Three Dogs and a Moose</a>. They have a beautiful courtyard complete with a hottub and grill. There were hummingbirds everywhere, and the flowers were so fragrant. We toured Arches, Canyonlands, and Dead Horse Point. Three National Parks in a weekend. :) I also got a good base tan and made some very special memories with my mom.<br />
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<tr><td class="tr-caption" style="text-align: center;">The most famous Delicate Arch <3<br />
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Final tangent of the day....I got a new road bike! New to me anyway. Pictures coming. She is currently hiding at my brother-in-law's getting tires aired up/fixed up. Pretty excited to log some miles/crosstrain. <br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com2tag:blogger.com,1999:blog-5828765428732032383.post-22192941592954562342012-05-04T02:03:00.000-07:002012-05-04T02:03:10.986-07:00Grand Canyon and a Smile<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="http://1.bp.blogspot.com/-ljujUwV___Q/T6OY7bKImtI/AAAAAAAAAe8/lq5LGe_lccc/s1600/grand+canyon" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" mea="true" src="http://1.bp.blogspot.com/-ljujUwV___Q/T6OY7bKImtI/AAAAAAAAAe8/lq5LGe_lccc/s320/grand+canyon" width="320" /></a>Things have been looking up for me lately. I just got back from an amazing trip with one of my best girlfriends. We drove to Maricopa, AZ for a few days filled with sunning, shopping, and slothing. We managed to squeeze in one walk, but decided it was entirely too hot and ended up in the pool again within an hour.</div>
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<a href="http://2.bp.blogspot.com/-kud2AB6jJBg/T6OYO7kpvmI/AAAAAAAAAek/RF40G1SbRQA/s1600/pool" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" mea="true" src="http://2.bp.blogspot.com/-kud2AB6jJBg/T6OYO7kpvmI/AAAAAAAAAek/RF40G1SbRQA/s320/pool" width="320" /></a></div>
It was so great to spend some time with Brittani, and I cannot tell you how much I enjoyed our conversations and laughter. We decided to take a slight detour on the way home and visit the Grand Canyon. I am SO glad we did that! I had been once before as a young girl, and Brit had never been. So beautiful. I'm already planning a return trip for hiking and camping. Plus, Ty's never been-- this is a MUST see. <br />
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So I have news. Not "we're expecting news" (I wish)...but still SUPER good news. My therapist told me to start running in small easy doses to see how it goes in addition to walking and cycling. And I ran. In a small and easy dose. Twice. It felt SO GOOD. My leg still is less than 100%, but progressing.<br />
Another super cool thing....I have been waiting to do this until I could run again....<br />
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Ty helped me move this baby into our bedroom. Biggest Loser on the TV. Four miles of glory on the treadmill without makeup or sunscreen or even having to brush my teeth. Heavenly. </div>
</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com5tag:blogger.com,1999:blog-5828765428732032383.post-14128870295118359952012-04-22T23:32:00.000-07:002012-04-22T23:32:15.708-07:00Perfect<div dir="ltr" style="text-align: left;" trbidi="on">Well today was just a great day for about 1,000,007 reasons. We celebrated my niece's third birthday at my in-laws. I was responsible for providing the entertainment...aka...two horses. :) The kids loved it and the whole party was just wonderful. It made me want children RIGHT NOW. <br />
<br />
Ty was off hunting all weekend (or so he calls it), and since we are on opposite shifts I haven't seen him in a month of Mondays. He came home this morning and it was so great to spend the day together. We also started planning our next vacation. This <em>always</em> makes me excited.<br />
<br />
The only sad part of my day was having to peel myself away from my cozy little home to come back to work. I did ride my bike to work tonight-- the temperature was just perfect. You know what else was perfect? No leg pain. :)<br />
<br />
John 6:27</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com5tag:blogger.com,1999:blog-5828765428732032383.post-35433862518097265412012-04-18T23:20:00.000-07:002012-04-18T23:20:03.504-07:00Square One<div dir="ltr" style="text-align: left;" trbidi="on">Monday 10:30 am: Physical Therapist tells me to start walking and cycling ASAP.<br />
Monday 10:40 am: Walking on trail at Riverbottom. 4.4 miles. 55 minutes. <em>Sidenote: this is my favorite route to train hills. Two runners were training hills that day. Run on.</em><br />
Monday 11:40 am: Strength session.<br />
Tuesday: Rode bike to gym. Strength training. Rode bike home. 6.60 miles. 38 minutes.<br />
Wednesday 12:05 pm: Spin class. <br />
Wednesday 12:25 pm: Walked out of spin class halfway through in full-on pain. Walked on treadmill for one mile wallowing in self-pity, feeling like I'm back to square one. <br />
_____________________________________________________________________<br />
So maybe I went out a little strong. I should have known spinning was a bad idea. My new plan is to only walk or pool run and do strength training until (if ever) my leg heals. <br />
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And that's all I have to say about that. </div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com2tag:blogger.com,1999:blog-5828765428732032383.post-28815832578113546282012-04-13T23:03:00.000-07:002012-04-13T23:03:03.620-07:00Shaken<div dir="ltr" style="text-align: left;" trbidi="on">I'm working nights now. Oh yeah I told you that already. I don't even know my own name right now.<br />
<br />
I slept through my physical therapy appointment today. I thought I had set my alarm for 2:00, but no dice. The hubs woke me up at 3:45 wondering what the heck I was doing still sleeping. Which I told him was a good question.... dang it....I love physical therapy. <br />
<br />
Okay now onto a more serious topic. Since I have been "off running" for quite some time now, I have ample evidence as to the effects not working out has had. Obviously, I have gained a few pounds. <br />
Beyond that:<br />
1. problems sleeping <br />
2. emotional roller-coaster <br />
3. confidence<br />
4. the world is ending<br />
<br />
You runners can probably attest to the sleep and emotional stuff. Most of us run for the stress relief and the "high" (and obviously health benefits). The confidence is something I wasn't expecting. I knew from the very beginning of this that there would be a lesson in this trial. My guess was that running has become too important to me and is almost a "false God." While that may be part of it, it also has taught me that I need to find other reasons to be proud of myself than just running.<br />
I have hid behind the shield of running for years, always clinging to it as my differentiating factor. But...I have noticed I'm mentally slipping in other areas. Self-worth should not be dependant on what I do. Self-worth should be dependant on what's inside. What's inside is God's treasure. </div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com5tag:blogger.com,1999:blog-5828765428732032383.post-66534442271233580972012-04-06T02:33:00.001-07:002012-04-06T02:33:43.307-07:00FacePlants<div dir="ltr" style="text-align: left;" trbidi="on">I am beginning this post at 3:18 Friday morning....I am trying to prevent a faceplant into my keyboard as I slosh my way through my second night shift after six months of working days. I am not complaining, just merely commenting on the necessity for toothpicks to hold my eyes open. Anyone? <br />
<br />
Not that anything can replace running. I've said that already. Crap. Anyway. Not that anything can replace running, but I have a crush on physical therapy. I love going there. We talk about running for an hour. At any given moment, there are three people working on my leg. Massaging. Asking questions. Icing. Stretching. Asking if I would like my drink on the rocks or blended. You're right. They don't serve drinks there. I know I've already told you all of this about PT. Sorry. Something I haven't told you...one of my therapists says that we <em>might try</em> running in two weeks. Backflips.<br />
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Ice. Stretch. Sleep. Overdose on coffee= liferightnow.<br />
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I just balanced our checkbook and paid all the bills. Now I want to slam my face into the keyboard on purpose. I joke. Really, I feel so blessed to have both of us working and all our bills paid with a little (sometimes <em>teeny tiny</em>) bit left over. Some people are not so blessed. The Lord has always provided for me. NEVER have I gone without or even close to. Worry about nothing. Pray about everything. <br />
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Well, I made it to 3:33.<br />
<br />
Anyone ever worked a nightshift? <br />
<em>ME!! I have. :)</em><br />
<br />
What do you do for a living?<br />
<em>I am a police/fire/ems 911 dispatcher</em></div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com9tag:blogger.com,1999:blog-5828765428732032383.post-88751334028077363622012-04-04T23:43:00.000-07:002012-04-04T23:43:03.385-07:00Time Off<div dir="ltr" style="text-align: left;" trbidi="on">The past six days have been nice. I was off work and got some things accomplished.<br />
<br />
Over the weekend, I went to visit my granddad as well as partake in the annual Cooper branding. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-8YNkfj0pVSM/T307EOS9gBI/AAAAAAAAAeI/RW3ZXoTswp0/s1600/branding" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" nda="true" src="http://3.bp.blogspot.com/-8YNkfj0pVSM/T307EOS9gBI/AAAAAAAAAeI/RW3ZXoTswp0/s320/branding" width="238" /></a></div>My granddad is 80 years old. He is the kind of man who is soft spoken and does not speak often. So, when he talks, you listen. It was pretty special this time. It was just the two of us for most of the weekend. We chatted endlessly. This is most likely a product of him spending most of his time alone, but I don't care. I ate it up. I learn so much about my family every time we are together. I could stay with him forever.<br />
While at the ranch, I discovered some cherries in the freezer. I turned them into this: <br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-7Ai_2cwzNP4/T3079Iq-LlI/AAAAAAAAAeQ/yJtQ5cKugl0/s1600/pie" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" nda="true" src="http://4.bp.blogspot.com/-7Ai_2cwzNP4/T3079Iq-LlI/AAAAAAAAAeQ/yJtQ5cKugl0/s320/pie" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cooper Brand</td></tr>
</tbody></table>I got to thinking about how much I love to bake, and to me a bag of flour must be like a blank canvas is to an artist. So full of possibility, yet so predictable and full of comfort.<br />
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I got home early Sunday in time to go to church with my girl Brittani. We had a girls day full of lunching, shopping, and of course, the Hunger Games. Being true to my procrastinating self, I had to "cram" for the movie. I read the majority of the first book Saturday night-- I have no idea how late I stayed up. Judging by my dark circled eyes the next morning-- it was pretty late.<br />
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Our drier went out over the weekend as well. We tried to find a used one, but my husband can hardly live a day without a drier so we moved quick and ended up with a brand new drier AND washer from Home Depot. Now he can wash and dry to his heart's content. <br />
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Monday (after much anticipation), my new (physical therapist prescribed) shoes arrived!!! I also got new insoles to support my arch. I will not dive into the injury debacle, but it's safe to say these babies are going to stay parked in the closet for at least another month. The agony!!!!!!!!!!!!!!<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-3yBZ3cCpQno/T309rrAbzPI/AAAAAAAAAeY/aAGzZOFVkto/s1600/shoes" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" nda="true" src="http://2.bp.blogspot.com/-3yBZ3cCpQno/T309rrAbzPI/AAAAAAAAAeY/aAGzZOFVkto/s320/shoes" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brooks PureFlow</td></tr>
</tbody></table>Workout wise, I have been trouble finding a groove. I have dabbled in many different things trying to find something to replace running. It just isn't going to happen. I have started doing Jillian workouts at the gym-- these are good and make me feel like I am accomplishing <em>something</em>. <br />
<br />
Random: my little tiny lilac bush has buds on it!! Oh the joy! My favorite flower in the whole world-- and I get to have them in my very own yard!! </div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com6tag:blogger.com,1999:blog-5828765428732032383.post-9029991067051149752012-03-26T12:25:00.000-07:002012-03-26T12:25:16.143-07:00A new TM and PT Love<div dir="ltr" style="text-align: left;" trbidi="on">The reasons I have not been consistently blogging are, a) this is a running blog and I'm not running. b) writing about not running is depressing. <br />
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Some decent things have been happening though. I got a new (to me) treadmill and it magically showed up in my garage. Thanks to the hubbs and BIL for all the grunt work. :) The downside....not being able to try it out.<br />
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I went to the doctor on Friday and since things are not healing (AT ALL), he says no <em>walking</em> for exercise. Soooo....that leaves me with pretty much zero to do in the sweat zone. I can lift weights and possibly ride a stationary bike in a very specific way. I'll be trying that today. There is always the pool, but I'm going to be honest and say it bores me to absolute tears. <br />
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More good news. I went to physical therapy today. What a breath.of.fresh.air. It was like the Four Seasons of the exercise world. I had three different people attending to me. They cared about <em>everything</em>. They listened to me. We talked about shoes. I discovered <em>do not</em> over-pronante. In fact, I barely pronate at all. What an amazing discovery after TWELVE YEARS of running. I am so excited to go back on Thursday. I am bringing all my running shoes (they didn't realize this will involve a wheely suitcase) and we are going to analyze my gait. I am geeking out on running stuff right now. <br />
<br />
In the mean time, I am doing exercises and praying a lot. They also administered some medicine into my skin. It felt super weird like little baby needles stabbing me, but I am hopeful it is working. :)<br />
<br />
Meanwhile...this is my last week of working days for the next three months. I am switching over to the "dark side" and working night shift. I actually don't mind it in short doses. Plus, there is a kickboxing/weights class I have been dying to try that my schedule hasn't allowed until now. <br />
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Running friends...any shoe recommendations for someone who does not pronante, yet still needs support?</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com8tag:blogger.com,1999:blog-5828765428732032383.post-27216932758649952782012-03-19T11:50:00.001-07:002012-03-19T11:55:28.471-07:00Singing the Blues<div dir="ltr" style="text-align: left;" trbidi="on">This weekend was like a roller coaster ride I could not get off. I was up. I was down. Up. Down...UP...down...<br />
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A little insight into me...as an adult, I have battled depression on and off. I have learned to control (and beat!) it with running. As you know, running hasn't been in the picture as of late. I haven't had a good cardio session in weeks and weeks. This weekend, I wanted to crawl in bed, pull the covers up, and stay there for three days. <br />
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I didn't though. I had some serious business to take care of. My BFF and Maid of Honor was in town. I went down to Grand Junction early on Friday and walked around downtown. It was soooo nice. They had a few sidewalk artists playing guitar. The weather was beautiful. It made me miss the town. A wee bit.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-QA_GaBZb61I/T2d8mJ3CiDI/AAAAAAAAAdk/Cfx8RgDEHwY/s1600/downtown.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img aea="true" border="0" height="320px" src="http://1.bp.blogspot.com/-QA_GaBZb61I/T2d8mJ3CiDI/AAAAAAAAAdk/Cfx8RgDEHwY/s320/downtown.jpg" width="320px" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-n6crKhLCVss/T2d8pnp7wVI/AAAAAAAAAds/9-f6qIRdvds/s1600/main+street.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img aea="true" border="0" height="320px" src="http://1.bp.blogspot.com/-n6crKhLCVss/T2d8pnp7wVI/AAAAAAAAAds/9-f6qIRdvds/s320/main+street.jpg" width="320px" /></a></div>After my afternoon love affair with downtown, I went to the mall. That was an entirely different ballgame that made me feel lucky to live in Montrose.<br />
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Finally, Saturday arrived. Kari, her BF, my mom, and I went for a blustery hike. I'm still picking sand out of my teeth. I was just happy to be out there though. Spring is sooo near....<br />
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And yesterday.....well what can I say. I was down in the dumps feeling sorry for myself for no good reason whatsoever. Even church (which <em>always </em>fills my cup) could not pull me out of this funk. I prayed. I went grocery shopping (another known mood elevator). Finally, I resorted to this:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-yB1QDjK61BM/T2d97l4S5HI/AAAAAAAAAd8/lnI17pD_MWo/s1600/chicks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img aea="true" border="0" src="http://2.bp.blogspot.com/-yB1QDjK61BM/T2d97l4S5HI/AAAAAAAAAd8/lnI17pD_MWo/s1600/chicks.jpg" /></a></div>Baby chicks at Murdochs. I didn't get to bring them home, but it was a nice mood booster all the same. That and I cleaned my house. A clean house is hard to beat.<br />
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As a final last ditch effort, I begged Ty to take me to Cold Stone after dinner. He finally gave in, but said it was my fault if he gains ten pounds from all the junk food I've been force feeding him lately... ;)<br />
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Now that it is Monday, I actually feel better (I think it was the ice cream). I'm going to the gym after work. I am <em>going</em> to SWEAT. The End.</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com5tag:blogger.com,1999:blog-5828765428732032383.post-74578008030663903152012-03-15T10:16:00.000-07:002012-03-15T10:16:02.571-07:00Me A to Z<div dir="ltr" style="text-align: left;" trbidi="on">Remember MySpace? I know.... it was a LONG time ago. I'm sure high school kids these days don't even know what it is. Kind of like 8-tracks are to me. Anyway...I used to love filling out surveys about myself on MySpace. I'm narcissistic like that.<br />
<br />
So when I came across this A to Z survey on <a href="http://readsrecipesruns.wordpress.com/2012/03/14/from-a-to-z/">Reads Recipes Runs</a>, I just had to try it!! I am tagging a couple people, but those of you who love surveys (like me!)....feel free to copy/paste. :)<br />
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<strong>A is for age: </strong>29<br />
<strong>B is for breakfast today: </strong>I had two. 5:45 breakfast was Greek yogurt with peaches. 8:30 breakfast was steel cut oats with berries. <br />
<strong>C is for currently craving: </strong>Sushi....it has been WAY too long. <br />
<strong>D is for dinner tonight: </strong>Pan fried elk steak with green chilies/stewed tomatoes. Served with mashed potatoes and veggies. <br />
<strong>E is for favorite type of exercise: </strong>RUNNING. <br />
<strong>F is for an irrational fear: </strong>My husband getting hurt at work. Not being able to have kids. <br />
<strong>G is for gross food: </strong>OLIVES-----> bleh<br />
<strong>H is for hometown: </strong>Grand Junction, CO <br />
<strong>I is for something important:</strong> Faith <3<br />
<strong>J is for current favorite jam: </strong>What Doesn't Kill You (Stronger) Kelly Clarkson ...or "jam" current favorite is the peach jam I made this summer.<br />
<strong>K is for kids:</strong> Yes please!<br />
<strong>L is for current location: </strong>Work......<br />
<strong>M is for the most recent way you spent money: </strong>Groceries. Which is great for me. I LOVE grocery shopping.<br />
<strong>N is for something you need: GOD. </strong>Golf lessons. A healed leg. Sushi...<br />
<strong>O is for occupation: </strong>911 Dispatcher<br />
<strong>P is for pet peeve: </strong>people who think they have something to prove<br />
<strong>Q is for a quote: </strong>"A true friend walks in when the rest of the world walks out."<br />
<strong>R is for random fact about you: </strong>I spoke at my college graduation<br />
<strong>S is for favorite healthy snack: </strong>Celery and peanut butter<br />
<strong>T is for favorite treat:<em> </em></strong>Dairy Queen. Brownie Earthquake. <strong> </strong><br />
<strong>U is for something that makes you unique: </strong>Before I got married, to the best of my knowledge, I was the <em>only</em> Chelsea Chiono in the world. :)<br />
<strong>V is for favorite vegetable: </strong>garden tomatoes (I know....they are technically a fruit)<br />
<strong>W is for today’s workout: </strong>There will not be a workout today. I did PT for my leg and I will probably do my nightly sit-ups/push-ups<br />
<strong>X is for X-rays you’ve had: </strong>left arm (broken-fell off a horse at age 9), femur (not broken- hit by car), nose (broken-baseball injury)....and teeth!!<br />
<strong>Y is for yesterday’s highlight:</strong> A rockin day at work. Hubs having dinner almost ready when I got home.<br />
<strong>Z is for your time zone: </strong>Mountain Daylight Time.<br />
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Tagging: <a href="http://www.hungryrunnergirl.com/">HRG</a>, <a href="http://www.justacoloradogal.com/">Just a Colorado Gal</a>, <a href="http://www.neonblonderunner.com/">Neon Blonde Runner </a><br />
</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com4tag:blogger.com,1999:blog-5828765428732032383.post-74143580227499479852012-03-14T08:06:00.000-07:002012-03-14T08:06:32.112-07:00Heartache<div dir="ltr" style="text-align: left;" trbidi="on">This Friday marks three weeks of doctor ordered "no running." I rode my bike on Monday and had a lot of pain. I feel like such a whiner going on about it here, but....I am just so disappointed that things are not healed. <br />
I see the doctor again next Friday. We are going to reevaluate and see what my next steps should be. I'm hoping my next steps will include running.... I miss it endlessly. Its like a long lost lover. I see people running in this beautiful weather and it tears at my heart like a raw ache that I cannot shake. Something that once brought me so much joy, peace, and escape now makes my want to swerve my car to hit those who are enjoying it. Clearly I need <strike>therapy</strike> running.<br />
Not for lack of trying. I have walked. I have ran in the pool. I even enjoyed a beautiful hike with my mom last weekend. It really was great-- we saw desert big horn sheep and petroglyphs. The dogs had a blast too. I feel really blessed that mom and I were able to share that time together.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Wdj_1yDNoIE/T2CzONNevRI/AAAAAAAAAdM/Fl_39p8Kujw/s1600/bridge.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img aea="true" border="0" height="320px" src="http://3.bp.blogspot.com/-Wdj_1yDNoIE/T2CzONNevRI/AAAAAAAAAdM/Fl_39p8Kujw/s320/bridge.JPG" width="239px" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">How cool is this bridge? </td></tr>
</tbody></table><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/--ogcN8xlBgQ/T2CzVfXga1I/AAAAAAAAAdU/Ks-WQIeuUc8/s1600/drake.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img aea="true" border="0" height="320px" src="http://2.bp.blogspot.com/--ogcN8xlBgQ/T2CzVfXga1I/AAAAAAAAAdU/Ks-WQIeuUc8/s320/drake.JPG" width="239px" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-qtV7MNWYBbY/T2CzdSmcr8I/AAAAAAAAAdc/ZzOQM_9pD-o/s1600/petro.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img aea="true" border="0" height="239px" src="http://4.bp.blogspot.com/-qtV7MNWYBbY/T2CzdSmcr8I/AAAAAAAAAdc/ZzOQM_9pD-o/s320/petro.JPG" width="320px" /></a></div>In other news, my horses now live super super close and I am able to ride there. The cutest old man owns the place. I went out there Monday and he had raked the riding area for me. Awwwww.... :)<br />
My horse was being a total pain, but it was still nice to get out and ride.<br />
Ty purchased his golf membership last week. So I probably won't see him much till November or so. Speaking of which, we played nine holes on Friday. It felt great! I'm considering some lessons this Spring so that I can keep up with my stud-muffin golf-pro-like hubs.<br />
</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com4tag:blogger.com,1999:blog-5828765428732032383.post-69716555836206637322012-03-07T14:58:00.000-08:002012-03-07T14:58:13.357-08:00Alligators<div dir="ltr" style="text-align: left;" trbidi="on">What do you call an alligator in a vest?<br />
<br />
..<br />
<br />
.<br />
.<br />
.<br />
<br />
An Investigator!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Vr6h6Bez9aA/T1fn3Q8BEfI/AAAAAAAAAc8/b_mf2ip7i1c/s1600/alligator.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Vr6h6Bez9aA/T1fn3Q8BEfI/AAAAAAAAAc8/b_mf2ip7i1c/s1600/alligator.jpg" yda="true" /></a></div>Considering my line of work, that is the best joke I've heard in some time. Thank you Facebook.<br />
<br />
So for some reason I woke up today and decided we need to get chickens. We have an ugly shed in our backyard. It needs to go. I think it would look much better with a chicken coop and a few chickens. Organic eggs, new BFFs for the dogs...I cannot see how this is a bad thing. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-tLY0EYNPZwE/T1fn616BCoI/AAAAAAAAAdE/ueFZX-rAcwI/s1600/chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257px" src="http://4.bp.blogspot.com/-tLY0EYNPZwE/T1fn616BCoI/AAAAAAAAAdE/ueFZX-rAcwI/s320/chicken.jpg" width="320px" yda="true" /></a></div>Ty, in case you are wondering what you can put in my Easter basket...your problems are solved.<br />
<br />
Have you ever just had a day that could <em>not</em> improve? One thing after the other until something (someone) explodes? That was me yesterday (running where are you?!). I tried to keep my cool, my faith, and my composure. That all failed and I was a mess. Some days you just have to fall apart, reboot and move on.<br />
<br />
Our Idol Night party is here!! Lasagna and Idol in my near future. :)<br />
<br />
</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com2tag:blogger.com,1999:blog-5828765428732032383.post-87264060450214336102012-03-05T10:04:00.000-08:002012-03-05T10:04:16.792-08:00The Breakup<div dir="ltr" style="text-align: left;" trbidi="on">Running said we need some time apart. Things just weren't working out. Running said it was just a "break," not forever. As I tearfully said my goodbyes, I tried to remind myself that it would get better. Distance (get it?) makes the heart grow fonder.<br />
Well it has been ten days and I have not heard a single WORD from running. I cannot help but think <em>WTF?! </em>Which stands for "William. Tom. Frank." in case you were wondering. We all know I gave up <a href="http://sanjuanrunnergirl.blogspot.com/2012/01/grace-and-cussing.html">cussing.</a> And running apparently. <br />
I was still able to log fourteen miles of "fitness" this past week. I really can't complain too much. I got try out my new snowshoes in <em>feet</em> of fresh powder. I know. It's a hardknock life.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-S6y1-oWSjSU/T1T2ScaauYI/AAAAAAAAAcs/m2c4IYH1InE/s1600/snowshoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" src="http://3.bp.blogspot.com/-S6y1-oWSjSU/T1T2ScaauYI/AAAAAAAAAcs/m2c4IYH1InE/s320/snowshoe.jpg" uda="true" width="240px" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-0OU-uX9Lhlk/T1T2U_T6kxI/AAAAAAAAAc0/ltfRRDFFJ1M/s1600/snow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" src="http://4.bp.blogspot.com/-0OU-uX9Lhlk/T1T2U_T6kxI/AAAAAAAAAc0/ltfRRDFFJ1M/s320/snow.jpg" uda="true" width="239px" /></a></div>I'm pretty excited for this week. Ty's family is coming over for our first official "family dinner/Idol night" on Wednesday. I'm making lasagna. And in my opinion, the lasagna alone is reason to be excited. <br />
Speaking of American Idol, who are everyone's favorites? I like Phillip Phillips, Elise, and Colton. <br />
<br />
I had one of those perfect Sundays yesterday. I went to church Saturday night, so I had the entire day free to do nothing or everything. Ty was sleeping after working all night.<br />
Woke up at 10:30.<br />
Breakfast/coffee.<br />
3 miles of walking with the dogs. Discovered a new mental trick-- "Be here now." Mantra adopted from Another Mother Runner's podcast. In other words, stop wishing the workout away. Enjoy that moment of time and think of nothing else. Even if you can only think of taking three more steps. Take those three steps-- See what happens.<br />
Washed and waxed the car.<br />
Went to coffee shop- spent an hour indulging in more coffee and a giant muffin while reading my Bible/having quiet time.<br />
Grocery shopping (one of my most favorite activities)<br />
Family dinner.<br />
---------------------------------------------------------<br />
One of my <a href="http://www.hungryrunnergirl.com/2012/03/there-is-something-i-have-really-wanted-to-tell-you.html">favorite bloggers</a>, Hungry Runner Girl has some exciting news: baby's on the way. Congrats Janae and Billy!<br />
<br />
<br />
</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com4tag:blogger.com,1999:blog-5828765428732032383.post-56597484352579951862012-02-29T06:33:00.000-08:002012-02-29T06:33:34.867-08:00Running is NOT my Diet<div dir="ltr" style="text-align: left;" trbidi="on">Running IS my diet and I am hosed right now. You would think I would have the mental strength to realize I need to PUT DOWN THE FORK. Nope. Not running is making me depressed. This equals eating for me.<br />
<br />
Oh well. Life is more than skinny jeans and bikinis. <br />
<br />
To that note, officially I am NOT to run for three weeks. Also no spinning, elliptical, etc. In the fourth week, I can introduce spinning/elliptical. Finally we can "see how it goes" with running a couple miles twice a week on the fourth week. So....the marathon plans are scrapped for now. I am also wearing this beauty at night-- it keeps my tendon flexed (thanks Trista) :)<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-KNDUA4Hv20s/T0405ZIkaUI/AAAAAAAAAck/y6NNSovHB9M/s1600/brace" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" src="http://2.bp.blogspot.com/-KNDUA4Hv20s/T0405ZIkaUI/AAAAAAAAAck/y6NNSovHB9M/s320/brace" uda="true" width="239px" /></a></div><br />
Listen to me. Who am I?! I am sitting here whining because I <em>can't</em> workout. Never in a million years did I think...<br />
<br />
That's the thing about plans. They are God's plans. Not our own. I have a really hard time when things don't go my way. In the end, when I look back on times (like this injury), I realize that God manufactured HIS plans to be exactly what I needed. This trial is just a tiny grain of sand on the beach of my life. I will get better. I will endure. And I will be stronger.</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com3tag:blogger.com,1999:blog-5828765428732032383.post-86311489087514613602012-02-23T09:18:00.000-08:002012-02-23T09:18:36.004-08:00Food Overdose and Husband Duties<div dir="ltr" style="text-align: left;" trbidi="on">In case you don't follow me on FB, I thought I would share....sometimes in life, when you are missing something (like running), you try to fill the void with something else (food).<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-7qVnCvQBl3Y/T0ZoCCrzWFI/AAAAAAAAAcU/oC7mQRoH2mU/s1600/Pizza" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" lda="true" src="http://1.bp.blogspot.com/-7qVnCvQBl3Y/T0ZoCCrzWFI/AAAAAAAAAcU/oC7mQRoH2mU/s320/Pizza" width="320" /></a></div>Two pizzas, one cheesy bread, and one s'mores pizza is a reasonable amount of food for two people for one dinner, correct? I was trying to be "good" and got the DeLite version of my pizza. Ty said that was cancelled out by the three bread sticks and two pieces of s'mores dessert I had. What of it?!<br />
So....in an effort to balance that out, I went to the gym to get my sweat on. Of course, I am not allowed to run. I spent 15 minutes on the elliptical, 15 minutes walking on the treadmill, and then did a "self-manufactured" cross-fit like workout consisting of:<br />
3x10 deadlift<br />
40 butterfly sit-ups<br />
40 kettleball swings<br />
25 squats<br />
20 push-ups<br />
and....about 1.5 pull ups....SOOOOOOOOOOOO hard!!<br />
It was a decent workout, however my back is sore from the deadlifts! I guess I've identified my weakness. :)<br />
<br />
Tomorrow I am pool running with Jill from GOTR. I am very very grateful for pool running, but I'm not going to lie...it does NOT equal regular running. It helps to do it with a partner though.<br />
<br />
I finally bit the bullet and made an appointment with a sports medicine doctor. Only problem being, the appointment is in Grand Junction at the same exact time that the dogs are scheduled to go to the vet in Grand Junction. So Ty, if you're reading this....sorry babe. You're committed. :) It was the only time I could get in with the doctor.<br />
<br />
Completely unrelated: My V-Day flowers are still alive!! Pretty. Pretty.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-v7mkJrLo33E/T0ZztF2hgDI/AAAAAAAAAcc/45A2t20f36Q/s1600/flowers" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" lda="true" src="http://1.bp.blogspot.com/-v7mkJrLo33E/T0ZztF2hgDI/AAAAAAAAAcc/45A2t20f36Q/s320/flowers" width="285" /></a></div>Please pray I am able to find some relief/answers on my leg tomorrow. xoxoxoxo!</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com3tag:blogger.com,1999:blog-5828765428732032383.post-41917189625165008292012-02-19T10:31:00.000-08:002012-02-19T10:33:10.324-08:00The OH CRAP Button<div dir="ltr" style="text-align: left;" trbidi="on">This is how my day started: The dogs were bugging me to be let out. It was sometime before 6 am and I was at my parents' house. As I was making my way back to bed, I heard my phone ringing. <em>Odd, I thought...but probably just the hubs calling after working all night.</em> WRONG. Three missed text messages and one missed phone call later, I realized.....I had traded a co-worker so she could have today off and QUITE OBVIOUSLY forgot! CRAP. Not only was I *late* (understatement), I was 65 miles away at my parents' house. Not quite two hours later, I made it to work. I felt terrible because someone had been working all night and had to wait until I arrived to go home. EPIC FAIL. Thank gosh I felt tired last night and went to bed early. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Pd1Wt5nGRe8/T0E_WBzDArI/AAAAAAAAAb8/Ae9GOxMMscg/s1600/oversleep.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Pd1Wt5nGRe8/T0E_WBzDArI/AAAAAAAAAb8/Ae9GOxMMscg/s1600/oversleep.jpg" yda="true" /></a></div><br />
So I am now in debt to my poor co-worker and my poor husband. Ty had worked all night, and got up from a dead sleep to meet me at work to pick up the dogs.<br />
<br />
Otherwise, it has been a pretty decent weekend. I <strong>ran</strong> a 5k yesterday, which I was supposed to <strong>walk</strong>. I also PR'd it....which isn't saying much since I haven't competed in a 5k (for a time) in several years. I'm not going to lie though...it felt pretty good knowing I beat my best 5k time injured and without training for it. That being said, it is time to hang up the running shoes for awhile (again). The injury is not healed and I really need to STOP running...but <strike>I can't</strike>.<strike> I won't</strike>. I really don't want to. :( I am making a vow right here and now to NOT RUN for one entire week. I am allowing myself pool running and walking, but only if it is an emergency. I think taking the whole week off from exercise in general is needed for proper healing. I have some TV to catch up on anyways... <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-lmCXNHvUtdA/T0E_dDpsrQI/AAAAAAAAAcE/WvpGyikssHo/s1600/no+running.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-lmCXNHvUtdA/T0E_dDpsrQI/AAAAAAAAAcE/WvpGyikssHo/s1600/no+running.gif" yda="true" /></a></div>Friday was a good day. I met with a group of girls from church. I am super excited for ae event we are putting together called the Butterfly Project. It is going to be offered to under-privileged or troubled women in our community. We will be providing free haircuts/styles, make-up, help with resumes, a photo session, and some life coaching. I am very much looking forward to this ministry. <br />
<br />
I was also blessed to be able to ride my horse on Friday. Has someone been riding my horse secretly and not telling me about it? This horse is four years old and acts like I ride her every day. I'm in love. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-uuzAflykWwI/T0E_i9kHZrI/AAAAAAAAAcM/Z9XSAfeT91k/s1600/zoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320px" src="http://4.bp.blogspot.com/-uuzAflykWwI/T0E_i9kHZrI/AAAAAAAAAcM/Z9XSAfeT91k/s320/zoe.jpg" width="320px" yda="true" /></a></div><br />
I hope you're having a good weekend!! I also hope you didn't read this post and remember you had to work today. Haha. Happy Sunday.</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com6tag:blogger.com,1999:blog-5828765428732032383.post-50224356211489283402012-02-14T15:26:00.000-08:002012-02-14T15:26:49.244-08:00<div dir="ltr" style="text-align: left;" trbidi="on">Okay. I think I am ready to try this again.<br />
<br />
A couple of hours ago, I typed the awesomeEST post and it got erased. So if this one sucks, blame someone else, but don't blame me.<br />
<br />
I have been a BAAAD bad runner. Bad runner no chocolate. And maybe no more running. I don't know what it was, but I selfishly ran 20ish miles while on vacation and and also did a spin workout. Thinking back, it was probably preconceived considering I packed FOUR running outfits. Either way, we stayed just across the street from the beach in Florida. I honestly have no idea how I could <i>not</i> run under those circumstances. When your vacation starts out looking like this:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-KcLy76SIRew/Tzrl-eDn80I/AAAAAAAAAbg/7jJ0-6ofJF8/s1600/fun+beach.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-KcLy76SIRew/Tzrl-eDn80I/AAAAAAAAAbg/7jJ0-6ofJF8/s320/fun+beach.JPG" width="239" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-X8jJ0qNNoDI/TzrmECCWAUI/AAAAAAAAAbo/vl9JmIkmZRY/s1600/pretty+beach.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-X8jJ0qNNoDI/TzrmECCWAUI/AAAAAAAAAbo/vl9JmIkmZRY/s320/pretty+beach.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-80r-RKqQs3k/Tzrn3HJnQNI/AAAAAAAAAbw/EeL8g2kKHA8/s1600/ftl.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-80r-RKqQs3k/Tzrn3HJnQNI/AAAAAAAAAbw/EeL8g2kKHA8/s320/ftl.JPG" width="320" /></a></div>And you're addicted to running? No brain-er. Literally. Dumb. Brainless. Oh well.<br />
<br />
I remember the past week of beach running and treadmill running overlooking the ocean with fond memories. With a week filled of relaxation and rest, I found all I wanted to do was run. So...I guess I am back at square one with the injury. I really don't regret it.<br />
<br />
A few highlights:<br />
-I met a spider monkey in Honduras. It was love at first sight. Then he bit me. We broke up.<br />
-I parked my lawn chair next to the beach and a dolphin aquatic center in Mexico. I soaked up sun and dolphin acrobatics all day long. Darn.<br />
-The same day, we met a baby tiger. Yeah. A baby tiger. Cutest thing ever.<br />
-My most wonderful husband surprised me with a beautiful turquoise jewelry set as a honeymoon present. Speechless.<br />
--------------------------------------------------------<br />
One thing I really realized while we were away-- we have a pretty great life. I am sure there are <i>many</i> people who would love to run looking at the view I do every day when I run. We are fortunate enough to share a cabin with Ty's family in the beautiful San Juan mountains. Honestly, life is good. I enjoyed my vacation, but I am so pleased to be home. Oh this is happy? Hello lover.<br />
<br />
Happy Valentine's Day. xoxo</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com4tag:blogger.com,1999:blog-5828765428732032383.post-83541035984637446392012-02-02T08:41:00.000-08:002012-02-02T08:43:58.798-08:00Randoms and Whining About My Leg Some More<div dir="ltr" style="text-align: left;" trbidi="on">What can I say? I am pumped. We are leaving for the Sunshine State in 48 hours. <br />
<br />
Some randoms:<br />
<br />
1. I heard the iPhone5 is coming out in 2012. I'm all geeked out over this. Siri and I will be having a torrid affair. BFFs for life.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-77JwXyUfBEo/Tyq7rkDm1MI/AAAAAAAAAao/1jh8dSxoR_k/s1600/SIRI.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" sda="true" src="http://1.bp.blogspot.com/-77JwXyUfBEo/Tyq7rkDm1MI/AAAAAAAAAao/1jh8dSxoR_k/s1600/SIRI.jpg" /></a></div>2. I want a treadmill for home. And an iPad3 (also coming out in 2012) to watch tv/movies on while running on the TM. It's all <a href="http://www.hungryrunnergirl.com/" target="_blank">HRG's</a> fault. As soon as I come up with an extra $1500, I am satisfying this want. Ha. Ba. Hahahahahaha. A girl can dream.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-rSCqcMFM8eY/Tyq7hr63KJI/AAAAAAAAAag/4a_99O86RyQ/s1600/treadmill_chariot_wr.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" sda="true" src="http://1.bp.blogspot.com/-rSCqcMFM8eY/Tyq7hr63KJI/AAAAAAAAAag/4a_99O86RyQ/s320/treadmill_chariot_wr.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.mindingthegaps.com/blog/2010/02/20/countdown-to-ipad-%E2%80%93-cure-for-the-common-couch-potato-use-case-6/" target="_blank">Source</a></td></tr>
</tbody></table>3. I spent several years and two trips to Europe studying art. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-58khyljXO8U/Tyq7_i4n71I/AAAAAAAAAaw/gz_s5TUQ7mE/s1600/starry-night.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="245" sda="true" src="http://1.bp.blogspot.com/-58khyljXO8U/Tyq7_i4n71I/AAAAAAAAAaw/gz_s5TUQ7mE/s320/starry-night.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">*favorite*</td></tr>
</tbody></table>4. I'm halfway through Tim Tebow's book, <em>Through My Eyes</em>. I cannot help but be impressed and motivated by his character, drive, and devotion to God. I want to raise my future children as he was raised. A perfect read for me as a Christian athlete. Or anyone. <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-x8gJW1XYvGM/Tyq8QXjB0yI/AAAAAAAAAa4/WsDsSE-zCto/s1600/imagesCAENY3O0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" sda="true" src="http://4.bp.blogspot.com/-x8gJW1XYvGM/Tyq8QXjB0yI/AAAAAAAAAa4/WsDsSE-zCto/s1600/imagesCAENY3O0.jpg" /></a></div><br />
5. My bathroom sink is clogged. Like three bottle of Drain-o clogged. Ty tells me last night, "you should fix that." Since we're leaving on vacation soon and want to have a nice time, I didn't kill him. :) Joking, Kidding. <br />
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I went to the gym last night to try out running. I walked/ran for almost three miles...Achilles still hurting. Don't give up right? It will get better? My life isn't over because I can't run? Okay, thanks. That's what I've been <em>trying</em> to tell myself. I think it's been two weeks. Going on three. I'm still going to "run" in Florida before we leave on the cruise. We're staying on the beach and there is a perfect running path there. Can't pass it up. I'll walk if I have to.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Sv-9WhTfqMc/Tyq8l0aE60I/AAAAAAAAAbA/XzOC7Kuj8zo/s1600/Palm.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" sda="true" src="http://2.bp.blogspot.com/-Sv-9WhTfqMc/Tyq8l0aE60I/AAAAAAAAAbA/XzOC7Kuj8zo/s320/Palm.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Right?! </td></tr>
</tbody></table>Have a great week. See ya after my vacay. xoxo<br />
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<em>"Whatever you do, do your work heartily, as for the Lord rather than for men, knowing that from the Lord you will receive the reward of the inheritance. It is the Lord Christ who you serve." <strong>Col 3:23-24</strong></em><br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com7tag:blogger.com,1999:blog-5828765428732032383.post-72097550817414840322012-01-30T08:20:00.001-08:002012-01-30T08:20:06.733-08:00Eat Your Heart Out<div dir="ltr" style="text-align: left;" trbidi="on">Are you guys hungry? You should be, I ate everything in the WHOLE world this weekend. I doubt there was much left for you. It was sooo good though....<br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-DugI4NbhOgs/TybCstER14I/AAAAAAAAAaQ/wMAern_83Tw/s1600/food.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-DugI4NbhOgs/TybCstER14I/AAAAAAAAAaQ/wMAern_83Tw/s1600/food.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not my plate...mine was worse</td></tr>
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Clean living from <strike>here on out</strike> here until the cruise...<br />
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Aside from the gluttony, I had a pretty decent weekend workout wise. Especially considering that I am <i>still</i> (come on it has been two weeks?!?!?!?) not running. As previously mentioned, I got in the pool for "8 miles" on Saturday. I was planning on 9, but....I'm a quitter. Joking. I ran out of time. Yesterday (ready for this?)....my mom, dad,myself, AND TY walked a 5k in Nucla. It was a happy moment for me! I also discovered that three people I know are pregnant. Exciting.<br />
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Last night I was feeling majorly guilty for all the eating and Ty got called into work, so I went to the gym to scorch some more calories. Did a 50 minute spin workout (via video--technology rocks), some weights, and abs. You might think I'm joking about the eating...but I am NOT. I ate an embarrassingly large amount of food from Friday until Sunday. Ty was even embarrassed. He was pretending like he didn't know me when we were at Chilis.<br />
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There is a method to my madness...or a reason anyway. Bikini time this weekend!! Even though it is supposed to rain pretty much every day we are gone, I am pretending like I didn't see that and hoping for SUNSHINE!<br />
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Happy Monday. Go for a run for me!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-ycEMHrVdnMw/TybDEyXYjsI/AAAAAAAAAaY/gvf3e2UhhVA/s1600/run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-ycEMHrVdnMw/TybDEyXYjsI/AAAAAAAAAaY/gvf3e2UhhVA/s1600/run.jpg" /></a></div></div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com3tag:blogger.com,1999:blog-5828765428732032383.post-17432776613303088302012-01-27T20:24:00.000-08:002012-01-27T20:24:24.085-08:00Pools and Compression Socks are my new BFFs<div dir="ltr" style="text-align: left;" trbidi="on">I'm still injured. I'm taking donations including: pity, Skittles, Starbucks.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-byz3u-oWjMQ/TyN31I4bD7I/AAAAAAAAAaA/KPcWgB9wG0w/s1600/Stb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gda="true" src="http://3.bp.blogspot.com/-byz3u-oWjMQ/TyN31I4bD7I/AAAAAAAAAaA/KPcWgB9wG0w/s1600/Stb.jpg" /></a></div>SPEAKING of donations...I am getting all geared up for my Girls on the Run Project. I met with the exec. director today and we really got some work done! It was a run and work (because.... why not?!). We ran in the pool. Running in the pool with someone greatly reduces boredom and monotony. By about 500%, give or take. Jill is also a running coach. She told me time spent running in the pool is about equal to that on the road. SOOOOooooo....I ran 6 miles today!! Woo!!<br />
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We hit up a cutie little coffee shop afterwards (blogging fail on pictures). I wanted to stay there all day and drink coffee, chat, and read a book. Duty calls though.<br />
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Compression socks. My latest attempt to magically fix my leg. I have to admit, for the price I was expecting instant healing. Instead, I wore them all last night and I could tell a <em>difference</em>, but I don't think I'm any better today. I actually bought them for a little extra support on long runs. If I ever run far again....(enter the pity, Skittles and Starbucks)....:) <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-xzPdFkCM1kE/TyN34eC9J7I/AAAAAAAAAaI/mpHZ-53EbW4/s1600/comp+socls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" gda="true" src="http://2.bp.blogspot.com/-xzPdFkCM1kE/TyN34eC9J7I/AAAAAAAAAaI/mpHZ-53EbW4/s1600/comp+socls.jpg" /></a></div><br />
I took an overtime shift at work tonight-- be there till 2 am. BUT I am still planning to go to the pool tomorrow and for my "long run." I'll probably wear my compression socks. <br />
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P.S. Back to the fundraising....we are doing a pledge run for GOTR and my goal is $750. You're donating right?! <br />
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</div>SanJuanRunnerGirlhttp://www.blogger.com/profile/01473555828057588371noreply@blogger.com8