Walked 2x @ 10 minutes each; total walking time: 20 minutes
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I am eligible to participate in a research study with the University of California San Francisco. I can be randomly assigned to participate in a yoga or physical conditioning group for the sessions. I have to devote at least one hour on my own to yoga or physical conditioning each week and attend the weekly online sessions. The study involves eight online sessions. The first session is in May of 2026.
External forces made me decrease most of my protein intake for each day of the week. Breakfast water Naked Blue Machine 1 bagel with 2 eggs and 1 avocado 2 Eggo's waffles with peanut butter 1 Simple Truth protein energy bar - crunchy peanut butter Lunch water frozen berry blend Oikos Triple Zero Blended Greek Yogurt Dinner water Naked Blue Machine spaghetti and meatballs wheat thins 1 Girl Scout peanut butter cookie 1 Simple Truth protein energy bar - crunchy peanut butter banana oranges
Your Running Level is Elite ★★★★★ Over 247 m you're faster than 99.993% of female runners aged 57 Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6 at each speed for 1:30 before the two runs Part III: Videos: Allie Ostrander (Working Out at 8 min Mile Pace || Day in the Life) 290 Pound Former NFL Player Runs 7-Minute Mile (Devon Still) Part IV: RUN: .45 mi Initial speed: 7.0 7.2 .20 mi 7.3 .25 mi 7.4 .28 mi 7.5 .30 mi 7.7-9.1 .37-.45 mi I stopped more times than the previous run closest to this distance. I am glad I finished the run. RUN: DISTANCE .45 MILES: PACE: 8:46 TIME: 3:57 AVG SPEED: 6.8 MAX SPEED: 11.11 Part V: Run: Speed of 11.5 was ran for 48 seconds MAXIMUM SPEED: 12.7 PACE: 5:13 I accelerated from a speed of 8 to 15 seconds to a speed of 11.5 for 48 seconds. I was able to run through the run without stopping for the entire distance. Part VI: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Os...
Elite for my age group: Walked .40 miles at 4:07 Elite for my age: Ran 44 seconds with a pace of 5:13 and 97 percent faster than all females Part I: Warm-up exercises: Less than one minute Part II: Speed: Increase initial speed from 3.0 to 3.9 at .01 miles at each change of speed Part III: Speed: Increase initial speed from 4.0 to 4.8 at .01 miles at each change of speed Part III: Walk: 1st mile: Initial speed: 4.8 4.9 .50 mi 5.0 .75 mi 5.3 .85 mi 5.4 .92 mi 5.7-5.8 .94 mi 5.9-6.0 .96 mi 6.3-6.7 .98 mi to end of mile Time: 11:57 for the 1st mile I had to move to the side of the treadmill four times for a total between .10 to .12 miles. Part IV: 2nd Walk: .35 mi: Initial speed: 5.9 5.9 .01-.35 mi 6.0-6.1 .35-.40 mi Time: 4:07 Pace: 10:17 I walked through all of it without stopping. Part V: Run: Speed of 11.5 was ran for 44 seconds MAXIMUM SPEED: 12.5 PACE: 5:13 I accelerated from a speed of 8 for 12 seconds to a speed of 11.5 for 44 seconds. I ran through the entire distance ...
I met with my health coach from the University of Michigan from a research study for Week 2 to discuss my assignment for this week. The health coach discussed the meaning of SMART goals and how to generate SMART goals. The assignment is to create 3 goals to increase my level of physical activity for walking, jogging, and running. My goal for walking is to increase the amount of walking time from 15 minutes to 20 minutes 5 times this week. My goal for jogging is to increase the distance to .02 miles 1 time this week. My goal for running is to run at a set pace and increase the time to 2 seconds 2 times this week. The next step is to break the goals into manageable parts. For example, I can set my goal for walking by incorporating 2 10 minute periods of walking throughout the day to achieve the overall goal of increasing the amount of walking to 20 minutes 5 times a week. I was able to complete the physical activity diary mentioni...
RUN: PACE: 5:13 TIME: 39 seconds SPEED: 11.5 MAX SPEED: 12.5 Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6 at each speed for 1:30 Part III: Videos: Allie Ostrander ( Working Out at 8min Mile Pace || Day in the Life ) 290 Pound Former NFL Player Runs 7-Minute Mile (Devon Still) Part IV: RUN: .40 mi Initial speed: 7.0 7.2 .20 mi 7.3 .25 mi 7.4 .28 mi 7.5 .30 mi 7.7-9.0 .35-.40 mi .40 MILES: PACE: 8:35 TIME: 3.26 AVG SPEED: 6.9 MAX SPEED: 9.8 I stopped twice in the run and went to the side of the treadmill. The total distance I stopped during the run was .06 miles. Part V: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) Part VI: Run: Speed of 11.5 was ran for 39 seconds MAXIMUM SPEED: 12.5 PACE: 5:13 I accelerated from a speed of 8 for 17 seconds to a speed of 11.5 for 39 seconds. I was able to run through the run without stopping for the entire distance. Part VII: .18 MILES: PACE: 8:20 TIME: 1.3...
I met with my health coach from the University of Michigan with the one-year goal to increase the amount of physical exercise to 5 30-minute workout sessions each week or 150 minutes of workout time each week for moderate physical activity, which aligns with the goals of the US Department of Health, and decrease the amount of knee pain. I was provided with a workbook and manual divided into weekly sessions for eight weeks. For Week 1, I was instructed to complete a Physical Activity Questionnaire and a Physical Activity Diary and read the material for the week. Earlier, I wore a PRO-Diary watch to answer basic questions about my level of knee pain and sleep four times each day. I can wear the watch within four weeks and complete the same questions.
Part I: Warm-up exercises: Less than one minute Part II: Speed: Increase initial speed from 3.0 to 3.9 at .01 miles at each change of speed Part III: Speed: Increase initial speed from 4.0 to 4.6 at .01 miles at each change of speed Part III: Walk: 1st mile: Initial speed: 4.8 4.8 .50 mi 5.0 .75 m 5.3 .85 m 5.4 .92 mi 5.7-5.8 .94 mi 5.9-6.0 .96 mi 6.3-6.7 .98 mi to end of mile Time: 12:04 for the 1st mile Part IV: 2nd Walk: .35 mi: Initial speed: 6.0 6.0 .01-.35 mi Time: 3:35 Pace: 10:14 Part V: Run: Speed of 11.5 was ran for 32 seconds MAXIMUM SPEED: 12.4 PACE: 5:13 I accelerated from a speed of 8 for 14 seconds to a speed of 11.5 for 32 seconds. Part VI: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) Part VII: Warm-down exercises: Less than one minute I was able to walk and run without stopping for the entire distance. True Treadmill
RUN: DISTANCE .29 MILES: PACE: 8:37 TIME: 2.30 AVG SPEED: 6.9 MAX SPEED: 9.9 Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6 at each speed for 1:30 before the .29 miles and fast run Part III: Videos: Allie Ostrander (Working Out at 8min Mile Pace || Day in the Life) 290 Pound Former NFL Player Runs 7-Minute Mile (Devon Still) Part IV: RUN: .29 mi Initial speed: 7.0 7.2 .10 mi 7.3 .12 mi 7.4 .15 mi 7.5 .19 mi 7.7-9.0 .24-.29 mi Part V: Run: Speed of 11.5 was ran for 25 seconds MAXIMUM SPEED: 12.1 PACE: 5:13 I accelerated from a speed of 8 for 16 seconds to a speed of 11.5 for 25 seconds. Part VI: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) Part VII: Warm-down exercises: Less than one minute I was able to run through both runs without stopping for the entire distance. True Treadmill
RUN: Pace: 5:13 DISTANCE: .05 mi TIME: 17 seconds MAX SPEED: 12.2 IMPROVEMENT: 2 seconds The pace I selected and displayed on the screen of the treadmill was 11.5. Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3-3.9 and change the speed each .01 miles Part III: Warm-up: Speed: Run 3.9-4.5 and change the speed each .01 miles Part III: WALK: PACE: MILE: DISTANCE: 1 mi TIME: 12:21 AVG SPEED: 4.6 MAX SPEED: 6.9 Initial speed: 4.6 4.7 .50 mi 5.2 .75 mi 5.3 .85 mi 5.4 .92 mi 5.6-5.7 .94 mi 5.8-5.9 .96 mi 6.2-6.5 .98 mi Part V: WALK: Quarter Mile Initial speed: 6.0 6.0 .01-.25 mi Pace: 10:00 Part VI: Run: 34 seconds MAX SPEED: 12.2 for 17 seconds Part VII: Warm-down exercises: Less than one minute I was able to run through all runs without stopping for the entire distance. VIDEOS True Treadmill
