Run 14 (4 x 2 mins) + Walk 33 = Total 47
3:13:59 PM    

Sheesh! Even at my shuffle of a workout, it's easy to get into the zone. Witness tonight, when I was supposed to run only four intervals, and suddenly found myself already down by the lake, and doing 50 per cent more than I planned.

Run 12 (6 x 2 mins) + Walk 34 = Total 46
3:13:15 PM    

It was kind of like running in Yellowknife this afternoon, bitterly cold but rejuvenating.

Run 8 (4 x 2 mins) + Walk 22 = Total 30

A run 2 walk 3 mode is about all I'm really good for during this first month back. Run 4 walk 1 seems a long ways off. Funny, that thought, as I can readily visualize waddling the marathon distance and beyond.
3:12:21 PM    

I'm fairly pleased with myself, he said encouragingly after two weeks back. After today's workout, I realized I was managing run 2 walk 3 without effort. I'll see how recovery goes after today's "long" workout before I decide how much to increase what Week 3. The question will be should a try to lengthen the running interval or do more repeats of the same each day?

Walk 40

TOTALS FOR WEEK 3: Walk 107 Run 27 Combined 134 minutes in motion

Plan for next week: Continue run 2 walk 3 but increase number of intervals, so end result is 20 percent more run time. That's more than the 5 or 10 percent most gurus recommend but as my program is so minimal perhaps I can exceed the recommended increase at this stage.
3:11:07 PM    

I'm fairly pleased with myself, he said encouragingly after two weeks back. After today's workout, I realized I was managing run 2 walk 3 without effort. I'll see how recovery goes after today's "long" workout before I decide how much to increase what Week 3. The question will be should a try to lengthen the running interval or do more repeats of the same each day?

Walk 21 + Run 14 (7 x 2 mins) = Total 35
3:09:06 PM    

I'm managing to resist the temptation to increase the number or length of running intervals during this second week of the comeback. So far so good.

Walk 24 + Run 6 (3 x 2 mins) = Total 30
3:07:27 PM    

I am impressed with myself. I was way behind schedule today, so ended up walking/running up and down the GO platform while waiting for a train.

Walk 22 + Run 7 (3 x 2 mins plus 1 min) = Total 29
3:06:43 PM    

Do 90 minutes walking around the Ikea store count as a workout?

Totals for Week 2: Walk 78 Run 22 Combined 100 minutes in motion
3:05:47 PM    

Yikes! Was that a wolf or coyote, or just a dog, that led me to make a quick u-turn on the east spit during this afternoon's workout?

Walk 24 + Run 6 (3 x 2 mins) = Total 30
3:04:28 PM    

It's not as bad as running in Yellowknife in January, but there is quite a nip in the air tonight. Minus 20 something with a bit of the breeze, so it feels colder still.

Tonight is my first "long" run. As it was after dark before I could get going, I had to find a new place to run. The alley behind the Price Chopper and Shopper Drug Mart is just right, snow-packed and smooth, and well-lit. The alley is just long enough for laps of about three minutes walking and 1 minute 45 secs jogging

Walk 30 + Run 10:30 (6 x 1 min 45 secs) = Total 40
3:22:44 AM    

Walk 24 Run 6 (3 x 2 mins) Total 30
3:20:02 AM    

As Frenchman's Bay is frozen solid now, the thousands of Canada geese who call the bay home must congregate outside the spit, on lake waters, for their evening honking service. The geese, and the waves crashing on shore, are making for a noisy evening.

I'm out for a 30-minute walk to loosen up for the week ahead. As it's still below freezing, the snow crunches underfoot. The fine snow falling creates the illusion of a mist hanging over the scene.

It's dusk, and the snowmobilers have departed from the frozen bay, thus, I have the happy place to myself.

Walk 30

Totals for Week 1: Walk 44 Run 6 Combined 50 minutes in motion Weight 246 lb
2:54:34 AM    

Can you believe it? I've run five minutes in five years and already I'm poking around sites on ultras!

http://www.ultramarathonworld.com/default.htm http://www.oceansofenergy.com/lowmile.htm http://www.oceansofenergy.com/howtorun.htm
2:48:14 AM