Run...Run...Run...

 I ran a fast pace of 5:00 on the stable, sturdy Matrix treadmill at Planet Fitness for 55 seconds.  It was my first day at Planet Fitness and the staff and those working out made it easy to run my routine. 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 Time: 1:51 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:34 Distance: .11 mi Part IV: Speed: Increase initial speed from 5.0 to 5.9 at .01 miles at each change of speed  Time: 1:17 Distance: .11 mi Part V: Speed: Increase initial speed from 6.0 to 6.9 at .01 miles at each change of speed  Time: 1:08 Distance: .11 mi Part VI: Warm-up: Speed: Run at Speed 7 and 8 each for 1:30 Speed 7 Time: 1:30 Distance: 0.16 Speed 8 Time: 1:31 Distance: 0.18 Part VII: Run at Speed 9 for 54 seconds Time: 54 seconds Distance: 0.14 mi Part VIII: Videos:  What ...

Walked 2x @ 10 minutes each; total walking time: 20 minutes

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 Time: 1:47 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:33 Distance: .10 mi Part IV: Walk: 1st mile: Initial speed: 5.1 5.2 .45 mi 5.3 .50 mi 5.4 .75-.85 mi 5.5-5.6 .90 mi 5.6-5.8 .92 mi 5.9-6.1 .93 mi 6.1-.63 .94 mi 6.4-7.0 .96 mi 7.0-7.5 .98 to end of mile Time: 11:20 for the 1st walk I was able to walk through the entire mile without stopping. Part V: 2nd Walk: .65 mi: Initial speed: 6.0 6.0 .01-.35 mi 6.3 .40-.45 6.3-6.4 .45-.50 mi 6.5-6.8 .50-.55 mi 6.8-7.2 .55-.60 mi 7.2-7.5 /60-.65 mi Time: 6:13 Pace: 9:33 I was able to walk through the entire .65 miles without stopping. Part VI: Walked 2x @ 10 minutes each; total walking time: 20 minutes Part VIII: Warm-down exercises: Less than one minute True Treadmill

I recorded two elite times for my age group of 57 and by walking .65 miles for 6:13 at a pace of 9:33, placing me in the top 1% for my age and walking 1 mile in 11:28.

 The staff at Planet Fitness demonstrated excellent communication skills by providing undivided attention and quickly responded to questions with genuiness and frankness.

 I chose Planet Fitness for its convenience, affordability, and easy access to the building.

 Walked 4x @ 10 minutes each; total walking time: 40 minutes

  Walked 2x @ 10 minutes each; total walking time: 20 minutes

 

I can explore the options of membership at Planet Fitness and the YMCA soon to decide which one is a perfect fit.  The YMCA has treadmills that may be more stable at higher speeds of 12 and for an extended period of time.  Planet Fitness offers more modern equipment with a 24/7 access to the building.

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 jog.   Speed: 3  Time: 1:31 Distance: .07 mi Speed: 4 Time: 1:31 Distance: .10 mi Speed: 5 Time: 1:21 Distance: .12 mi Speed: 6 Time: 1:30 Distance: .14 mi 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: Warm-down exercises: Less than one minute

My battle buddy from basic training died.  She was a happy, cheerful, and dedicated soldier.  She was there to help other people through basic training. Link:  Obituary information for Gwendolyn Griffith-Marrero

I ran three elite runs today--all at a pace of 5:00: 30 seconds, 32 seconds, and 34 seconds--with an improvement of 2 seconds for each run. 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 Time: 1:41 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:23 Distance: .10 mi Part IV: Speed: Increase initial speed from 5.0 to 5.9 at .01 miles at each change of speed  Time: 1:11 Distance: .10 mi Part V: Speed: Increase initial speed from 6.0 to 6.9 at .01 miles at each change of speed  Time: 1:03 Distance: .10 mi Part VI: Warm-up: Speed: Run at Speed 7 and 8 each for 1:30 Speed 7 Time: 1:31 Distance: 0.16 Speed 8 Time: 1:31 Distance: 0.18 Part VII: Run at Speed 9 for 54 seconds; 4 seconds for the speed to accelerate from a speed of 8 to a speed of 9 Total Time: 58 seconds Time: 54 seconds Distance: 0.11 mi Part VIII: ...

Your Running Level is Elite ★★★★★ Over 278 m you're faster than 99.9992% of female runners aged 57 All female runners 99% 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 Time: 1:41 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:21 Distance: .10 mi Part IV: Speed: Increase initial speed from 5.0 to 5.9 at .01 miles at each change of speed  Time: 1:08 Distance: .10 mi Part V: Speed: Increase initial speed from 6.0 to 6.9 at .01 miles at each change of speed  Time: 1:02 Distance: .10 mi Part VI: Warm-up: Speed: Run at Speed 7 and 8 each for 1:30 Speed 7 Time: 1:30 Distance: 0.16 Speed 8 Time: 1:31 Distance: 0.18 Part VII: Run at Speed 9 for 52 seconds; 4 seconds for the speed to accelerate from a speed of 8 to a speed of 9 Total Time: 56 seconds Time: 52 seconds Distance: 0.11 mi Part VIII: Videos:  What...

Working with the Kratz Lab health coach at the University of Michigan on my sleep has made a noticeable difference in the quality of my life.  I was able to drastically reduce the number of naps during the day and go to bed at a regular time.  The University provides a link for helpful sleep tips. Link:  Sleep Pain Guide University of Michigan

  60 Year Old Michelle Rohl Runs  5:23 .98 Mile, Age Group World Record At NYRR Champs [Full Replay] I ran at a pace of 5:00 for 50 seconds on March 18, 2026.

Elite-level pace and within the top 1% for my age group: It took me 5:55 to walk .60 miles at a pace of 9:51.  I am a 57-year old woman. Is walking at 5:55 for .60 miles for a 57 year old woman elite and in the 1% for my age group? Yes, walking 0.60 miles in 5 minutes and 55 seconds (5:55) is an exceptionally fast, elite-level pace for a 57-year-old woman, placing you comfortably within the top 1% or higher for your age group. -- Google AI Overview 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 Time: 1:42 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:23 Distance: .10 mi Part IV: Walk: 1st mile: Initial speed: 5.0 5.1 .45 mi 5.2 .50 mi 5.3 .75 mi 5.4 .85 mi 5.5-5.6 .90 mi 5.6-5.8 .92 mi 5.9-6.1 .94 mi 6.1-6.8 .96 mi 6.8-7.2 .98 mi to end of mile Time: 11:28 for the 1st walk I was able to walk through the...

WeWard: Sneakers League: 2nd POSITION

 WeWard: Sneakers League: 3rd POSITION

Walked 2x @ 10 minutes each; total walking time: 20 minutes

 Walked 2x @ 10 minutes each; total walking time: 20 minutes

 WeWard: Sneakers League: 3rd POSITION

 WeWard: Sneakers League: 4th POSITION

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 jog.   Speed: 3  Time: 1:30 Distance: .07 mi Speed: 4 Time: 1:30 Distance: .10 mi Speed: 5 Time: 1:29 Distance: .12 mi Speed: 6 Time: 1:32 Distance: .14 mi 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: Jog: .59 mi Initial speed: 7.0 7.2 .20 mi 7.3 .25 mi 7.4 .28 mi 7.5 .30 mi 7.6 .40 mi 7.7 .45 mi 7.8-8.0 .47-.50 mi 8.5-8.7 .52 mi 8.7-9.2 .55-.57 mi 9.3 .55-.59 mi Time: 4:51 Pace: 8.13 I stopped one more time than the previous run closest to this distance.  The pace was 7 seconds faster than the previous run.  The distance was .04 miles longer than the previous run. Part VI: Walked 2x @ 10 minutes each; total walking time: 20 minutes Part VII: Stretches 1. Bicep curls 2. Leg extension 3. Calf raises 4. Wall push-up Part V...

Your Running Level is Elite ★★★★★ Over 268 m you're faster than 99.9992% of female runners aged 57 All female runners 99% 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 Time: 1:48 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:27 Distance: .10 mi Part IV: Speed: Increase initial speed from 5.0 to 5.9 at .01 miles at each change of speed  Time: 1:08 Distance: .10 mi Part V: Speed: Increase initial speed from 6.0 to 6.9 at .01 miles at each change of speed  Time: 1:02 Distance: .10 mi Part VI: Warm-up: Speed: Run at Speed 7 and 8 each for 1:30 Speed 7 Time: 1:30 Distance: 0.16 Speed 8 Time: 1:30 Distance: 0.18 Part VII: Run at Speed 9 for 48 seconds; 6 seconds for the speed to accelerate from a speed of 8 to a speed of 9 Total Time: 54 seconds Time: 48 seconds Distance: 0.11 mi Part VIII: Videos:  What...

 Your Running Level is Elite ★★★★★ Over 262 m you're faster than 99.9991% of female runners aged 57 All female runners 99% 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 Time: 1:49 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:22 Distance: .10 mi Part IV: Speed: Increase initial speed from 5.0 to 5.9 at .01 miles at each change of speed  Time: 1:11 Distance: .10 mi Part V: Speed: Increase initial speed from 6.0 to 6.9 at .01 miles at each change of speed  Time: 1:03 Distance: .10 mi Part VI: Warm-up: Speed: Run at Speed 7 and 8 each for 1:30 Speed 7 Time: 1:30 Distance: 0.16 Speed 8 Time: 1:30 Distance: 0.18 Part VII: Run at Speed 9 for 47 seconds; 3 seconds for the speed to accelerate from a speed of 8 to a speed of 9 Total Time: 50 seconds Time: 47 seconds Part VIII: Videos:  What a Pro Runne...

Walked 2x @ 10 minutes each; total walking time: 20 minutes  Stretches 1. Bicep curls 2. Leg extension 3. Calf raises 4. Wall push-up

Elite-level and likely within the top 1% for my age group: Walked .55 miles at 5:28 Pace: 9:56 Elite for my age: Walked one mile at 11:39 Is walking a pace of 9:56 for .55 miles for a 57 year old woman elite and in the 1% for my age group? Yes, a walking pace of 9:56 per mile (which is the pace required to complete 0.55 miles in approximately 5 minutes and 28 seconds) for a 57-year-old woman is exceptionally fast, elite-level, and likely within the top 1% for your age group, assuming it is done without running. -- Google AI Overview, Medical News Today Top Performance Range: Elite or top-1% walkers (male/female) generally aim for speeds around 6–8 minutes per mile, according to Medical News Today. Your pace is at the lower end of that elite range. Is walking a pace of 11:39 for a 57 year old woman for one mile elite and in the 1% for my age group? Yes, a 11:39 mile pace for a 57-year-old woman is considered elite or highly competitive for walking.  -- Google AI Overview Part I: War...

 Walked 2x @ 10 minutes each; total walking time: 20 minutes

 My total workout time for this week was  178 minutes and 53 seconds.

 Walked 2x @ 10 minutes each; total walking time: 20 minutes 

 4:59 MILE TO START THE WORKOUT // Day in the life // Allie Ostrander

What a Pro Runner ACTUALLY Eats in a Day Morgan McDonald  

What a Pro Runner ACTUALLY Eats in a Day - to be happy & healthy Morgan McDonald

Walked 2x @ 10 minutes each; total walking time: 20 minutes  Stretches 1. Bicep curls 2. Leg extension 3. Calf raises 4. Wall push-up

All female runners 99% Your Running Level is Elite ★★★★★ Over 241 m you're faster than 99.9991% of female runners aged 57 Faster than 99% of all female runners Approximately .15 miles  Pace: 5:00 Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 7 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: .08 mi Initial speed: 7.7 7.7-9.1 .08 mi Part V: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) Part V: Stretches 1. Bicep curls 2. Leg extension 3. Calf raises 4. Wall push-up Part VI: Run: Speed of 12.0 was ran for 45 seconds PACE: 5:00 Time: 45 seconds Total Time: 59 seconds I accelerated from a speed of 8 to a speed of 12 within 14 seconds for 45 seconds. I was able to run through the run without stopping for the entire distance. Part VII: Walked 2x @ 10 ...

I plugged my workout routine in Google to see the percentage of people who can complete a run at a pace of 5:13 for 53 seconds.  The answer amazed me. What percentage of people who run at a speed of 3, 4, 5, 6, and 7 for 1:30 each speed, and 7.7-9.1 at a gradual acceleration for .08 miles, can run a pace of 5:13 for 53 seconds on a treadmill? Nearly 100% of individuals who can complete the described warm-up and acceleration phase can successfully run a 5:13 pace for 53 seconds. General Population: Only about 1–5% of the general population can run at a 5:13 pace for any meaningful distance.  Answer Virtually 100% of people who can complete the specified warm-up and acceleration to 9.1 mph are physically capable of running a 5:13 pace for 53 seconds on a treadmill, as the effort is a short-duration sprint rather than a test of long-distance elite endurance. -- Google AI Overview   What percentage of people who can run at a speed of 3, 4, 5, 6, and 7 for 1:30 for each speed ...

Your Running Level is Elite ★★★★★ Over 273 m you're faster than 99.994% of female runners aged 57 All female runners 97% .17 miles Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 7 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: .08 mi Initial speed: 7.7 7.7-9.1 .08 mi Part V: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) Part VI: Run: Speed of 11.5 was ran for 53 seconds PACE: 5:13 Time: 53 seconds Total Time: 1:04 I accelerated from a speed of 8 to a speed of 11.5 within 11 seconds for 53 seconds. I was able to run through the run without stopping for the entire distance. Part VII: Walked 2x @ 10 minutes each; total walking time: 20 minutes Part VIII: Warm-down exercises: Less than one minute True Treadmill

 Walked 2x @ 10 minutes each; total walking time: 20 minutes

Elite for my age: Walked one mile at 11:53 Elite for my age: Walked .50 miles at 5:05 Pace: 10:10 Yes, for a 57-year-old woman, walking one-half mile in 5:05 (a 10:10 per mile pace) is exceptionally fast and considered elite for a walking pace. -- Google AI Overview Yes, a 1-mile walk time of 11:53 for a 57-year-old woman is considered a highly elite and competitive pace, likely placing you in the top 1% or higher for walkers in your age group. -- Google AI Overview 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 Time: 1:47 Distance .10 mi  Part III: Speed: Increase initial speed from 4.0 to 4.9 at .01 miles at each change of speed  Time: 1:23 Distance: .10 mi Part III: Walk: 1st mile: Initial speed: 4.9 5.0 .50 mi 5.1 .75 m 5.3 .85 m 5.4 .92 mi 5.7-5.8 .94 mi 5.9-6.0 .96 mi 6.4-6.8 .98 mi to end of mile Time: 11:55 for the 1st walk I was able to walk through the entire mile without sto...

March 7, 2025 Walked 2x @ 10 minutes each; total walking time: 20 minutes

 Walked 2x @ 10 minutes each; total walking time: 20 minutes

Mutually Negotiated SMART Goals Goal # 1 Go for a 20-minute walk 5x a week 2 Jog .02 miles longer 1x a week 3 Run at a certain pace at 5:13 for 2 seconds longer 2x a week 4 Incorporate strengthening exercises 2x a week 5 Walk 2 fast walks with 1 walk .02 miles longer 1x each week and with an improvement in the timing 

Here are videos on YouTube recommend by the Kratz Lab, University of Michigan for relief of osteoarthritis: Knee and Leg Pain Relief Playlist Knee Osteoarthritis (OA) Stretches & Exercises Relieve Knee Pain in 20 Minutes – Follow Along Routine – belt, stretch belt, solid rope needed (not resistance bands) Chair Yoga Relieve Knee Pain in Bed 7 Best Knee Strengthening Exercises – some products used (foam roller, compression sleeves, resistance bands) Versus Arthritis – Website Exercises for the knees – webpage with YT video, graphics, and written instructions Improve Your Walking Endurance (3 Physio Exercises) | Physio Strength & Fitness for Adults 55+  

For Week 4, I met with my health coach for the research study at the University of Michigan.  The health coach covered strengthening exercises to be performed 2x a week for people with osteoarthritis: 1. Bicep curls, 2. Leg extension, 3. Calf raises, and 4. Wall push-up.   For Week 3, I found out later on when I went to visit the fitness center that I ate a large meal.  I went to the fitness center later in the day to complete my work out.  For Week 4, my focus can be to visit the fitness center at an earlier time after eating a light meal.  

 'Melancholy Mood' from Cool Contrasts by Tony Cliff

I worked with a health coach from the research study with the University of Michigan on Week 3 of my personalized physical activity program for people with osteoarthritis.  The date and time, type of physical activity, duration (exact), Borg, and thoughts/comments were recorded in the workbook for participants in the Physical Activity Diary for Week 3.  I was instructed to think of barriers to physical activity, for example, lack of encouragement, and lack of motivation, and list possible solutions.  The workbook instructed you to list people, for example, family, friends, colleagues, and other people  who might provide social support and think about what support they provide to you.  The workbook asked two questions--"What setbacks do you anticipate in the next month?" (for example, illness and stressful situations) and "What can you do to minimize the setback(s)?"  A short activity plan was created.  Along with the workbook, I was asked to wear the P...

 Walked 2x @ 10 minutes each; total walking time: 20 minutes

Walked 2x @ 10 minutes each; total walking time: 20 minutes

Your Running Level is Elite ★★★★★ Over 257 m you're faster than 99.993% of female runners aged 57 All female runners 97% Roughly .16 miles Part I: Warm-up exercises: Less than one minute Part II: Warm-up: Speed: Run 3, 4, 5, 6, 7 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: .08 mi Initial speed: 7.7 7.7-9.1 .08 mi Part V: Videos: My Breakthrough Race at the Houston Half Marathon (Allie Ostrander) Part VI: Run: Speed of 11.5 was ran for 50 seconds PACE: 5:13 Time: 50 seconds Total Time: 1:05 I accelerated from a speed of 8 to a speed of 11.5 within 15 seconds for 50 seconds. I was able to run through the run without stopping for the entire distance. Part VII: Walk: Speed: 3.0 Time: 4:01 Part VIII: Warm-down exercises: Less than one minute True Treadmill

 Walked for 5.2 miles

  Elite for my age: Walked one mile at 11:55 Elite for my age: Walked .45 miles at 4:39 Pace: 10:20 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: 4.9 4.9 .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 6.4-6.8 .98 mi to end of mile Time: 11:55 for the 1st walk I had to move to the side of the treadmill two times for a total between .07 to .09 miles. Part IV: 2nd Walk: .45 mi: Initial speed: 5.9 5.9 .01-.35 mi 6.0-6.1 .35-.40 mi 6.2-6.5 .45 mi Time: 4:39 Pace: 10:20 I had to move to the side of the treadmill one time for a total of .04 miles. Run: Speed of 11.5 was skipped tonight with the videos because of an upset stomach. Part V: Warm-down exercises: Less than one minute True Treadmill