So today I tentatively tried week 1. I wasn't sure I was going to be able to do 8 x 1 minute at 10 kph, that's faster than I ever run even when I care about going fast rather than being sustainable. Actually it was ok, with the treadmill to keep me at a steady pace of exactly 10 kph I can do 1 minute intervals. And unlike when I started from scratch, I'm fit enough that I can just about recover in 90 seconds of walking. Not completely regularizing my heartrate, but enough to attempt the next interval. Total distance nominally 2.5 km.
I didn't listen to any podcast, neither the NHS one nor the Zombies 5K app, because with the intervals this short and this intense, I needed to concentrate on watching the clock and changing the treadmill settings. I may start using podcasts once the intervals get long enough to be boring.
And since people are interested, I might have a go at explaining the background behind the quiz, and also why I think transcription factors are cool. ( Science! )
Clear? Confusing? Over-simplified? Anyway I hope this goes some way to help you interpret your silly quiz result, and also to tell you why transcription factors are cool!
2. in mice, epigenetic effects can be traced through three generations. in mice, that's not a long time to wait. think, though, in humans. the dreadful dialogue between our cells and the immediate universe. the long chain of meiosis (from the greek: lessen) and mitosis (thread). coded messages out of our control.
3. one to spin. one to measure. one to cut.
4. and all of us, cryptograms.
5. condemned to life.
My husband and I do vinyasa (power) yoga at my hospital once a week, on Tuesdays. After two consecutive days of running on Sunday and Monday, my body wanted nothing to do with yoga and I struggled badly through the class. Holding the standing postures was nearly impossible, and I found myself coming up more than once. Even my back was grouchy in savasana. During the last posture, our instructor said something to the effect of, "let go of whatever you're holding on to. If you don't do as well as you want, reserve judgement and be kind to yourself. You will get other chances." That helped let it go, and I didn't even notice it till my husband pointed it out.
And the twists! Oh gosh, I felt every hip flexor and gluteal muscle screaming at me when I started doing the twists. Methinks I need to carve out time for more stretching after running.
I have an exam tomorrow and then a run in the evening. This weekend we turn our clocks back, which means the return of the Vibrant Green Jacket for visibility. On the upside, the cooler weather might mean the bugs will die off. That would be rad.
Friday morning felt a bit rubbish, because it was early and I was tired, but I took my middle-sized route which I've used for most of the c25k program and when I came back I discovered to my surprise that it was actually my fastest ever time on that route. Well, whaddaya know!
Sunday afternoon didn't happen, because I was exhausted. All I'd done all day was sit in a train, but apparently that was enough. I did it Monday after work instead. I had the world's biggest case of Don't Wanna! but I forced myself out there anyway. Somehow. Not certain how, actually.
We switched to winter time this weekend, so it was dusk when I ran. I hadn't got very far before I decided to take the shortest of my routes, the one I used in the very beginning. It's only long enough for 5 minutes warm up walk and then maybe 25 minutes of running tops, but I decided I didn't care.
It was not a good run. Not physically, that was okay, but I felt a little unsafe. A large part of it is on country roads, so no pavements and no street-lights. I know my running jacket and my trousers have little reflective bits on them, but I also know that a person on a bicycle with no lights on can wear reflective bits and still be very difficult to see even in dusk, so reflective bits are just not enough. I can't imagine a person running would be easier to see than a person on a non-lit bicycle. Quite the contrary I suspect. So I made it as short a trip as I could. I figure that as the weather gets more hostile getting out frequently is more important than how many minutes I can do anyway.
My longest route has quite a fair bit of town-y pavement-y lit bits, but it also have a large section through some forest and some meadow-y sections, which sounds to me like an even worse idea. I wouldn't be in danger from traffic, obviously, but if I tripped and fell and hurt myself because I couldn't see the path? Even if Husband knew which way I'd gone, it'd still take him some time to realise something was up and then to find me. Plus, while I know logically that people with hostile intentions don't generally sit in the forest waiting to ambush random passers by, my imagination becomes quite immune to logic in the dark sometimes. So that route in the dark? Not gonna happen. Nuh-uh!
Husband agreed with me on all this (except the potential ambush), so we are now looking into getting me some lights. I thought about one on a headband, but I've gone off that idea. I think it would just annoy me. We saw you can get some reflective armbands that also have a light in them, so that's the current preference. I'm not sure how well they can actually light the way for me, though. I should also like to be able to see any eventual pot holes or dog leavings.
What do people here do if you go out running after dark? Do you wear lights? What kind do you prefer?
Can any of y'all recommend resources for a Japanese ESL student dealing with college-level intro to composition coursework? My daddy goes soaring with a Japanese girl who's doing the aviation program at the local community college, and I guess she broke down on him last Sunday out at the airfield, overstressed and undersupported, so we're trying to help her out. I had her bring her materials to a meeting yesterday and sat with her for a bit; it looks to me like the main problem she's having is that she's having to deal so slowly and carefully with the language-comprehension stuff that she's not able to keep her thoughts clear, or cut through bullshit. There's also an awful lot of bullshit - I took the course she's in, long time passing, and it's comp-through-analysis-of-American-stereo
1. This time last year, inviting someone over for a night of romantic intimacy felt unimaginable. Now it's something to look forward to.
2. This time three years ago, my academic ambitions were crumbling around my ears, depression held fast my feet, and I could not see my way to wholeness. Since then I have wrought harder things and tasted of richer dreams, and am now full circle back to finishing my degree with reserves of resilience and perspective that are carrying me through where I used to falter.
3. Now and then I feel a little overwhelmed in a good way with the people in my life these days I count among my friends and family, my mentors and my students, my colleagues, partners and peers. Circles upon circles of richness; I'm so glad to be here, and glad I overlap with each of you. To those I know well already: thank you. To those I'm getting to know, or haven't met yet: I look forward to it.
Here's to the year to come!
It's not about being worthy, no--
it's about growing
and passing it on
Above, the Brienzersee looking toward Interlaken. Below, the train station from the ferry wharf (18.10.14).
Brienz train station and ferry dock are the same complex, wedged into the tiny slice of land between the lake and the Emmental Alps. In hindsight, I’m really sorry I didn’t take an hour or two to go up the Brienz-Rothorn railway before heading home.
I did my notional 5 km in 40 minutes, and my legs were starting to feel a bit jelly-ish by the end but my breathing and heart were fine. I think it's time to start C25K again with faster intervals so that I can pick up speed.
Oh, and the Zombies Run episode Canada is completely hilarious. I was not expecting that celebrity cameo at all!