I have also noticed that when I interval run my per mile pace is lower than when I do not interval. Also strongly agree to def start your run right off the bat using the interval - it helps your pace, your breathing, your confidence and stamina. If you feel somewhere into the run you can drop in interval or two, try it.
But also DEDICATE yourself to doing some runs strictly interval. No if’s, and’s or butts. 
“Start the run/walk interval from the very beginning of the run. A lot of people think “well I’ll run until I get tired, then I’ll switch to run/walk”. At that point, you are worn down too much. If you start run/walk from the beginning, you are saving your legs and energy for the later miles and your overall time will actually be faster!”
THIS. This is key. It can be frustrating to start it right in the beginning or after 5 minutes or so when you feel great, but it’s important.
Thanks everyone for the run/walk discussion and tips!
I actually found some r/w training plans in a book I bought a few years ago, Marathoning for Mortals. The plan is mostly running for time instead of distance except for long runs which are by miles. Intervals for the 10k plan are 2/2, 3/2, 4/2, 5/2 and 5/1 with the 6.2 miles at 5/1.
The marathon plan is training at 4/1 and 5/1 with the race at 5/1.
As far as different strategies I have seen 1) use it the whole time 2) use it until mile 20 and then just run the last 6.2 or 3) run the first 6.2 miles and then use it until the end.
I spent about an hour yesterday loading custom workouts into my garmin!
“Light” crowd, take notes!
Keep on walking and gardening! 
I walked 1.6 miles on my treadmill this morning. Knee felt file. 3 weeks to re-check. I had to do some movement after a 7 hour video conference yesterday and then on-call after that. All due to not being able to make my Seattle trip (coronavirus travel halt) for a mediation in my biggest case. Got the exercise ring on my Apple watch closed! I’m also about 5 pounds up in weight- the 4 January trips followed by the benching due to the stress fracture. Well- spring will be here soon and maybe I can shed the winter coat/pounds.
My daughter just got home for spring break, which in our house heavily focuses on food and cocktails. I am trying to keep things in check, but will definitely be enjoying more food (bread! desserts!) than usual, and definitely doing more cocktail hours. Fortunately, she is also a runner so she will be joining me on some of my 5 mile morning runs, and we’ll probably do a couple of strength classes together at my fitness center, so hoping to strike some kind of balance.
I’m discouraged. I was being so disciplined, and then got sick. I feel like all the benefits I was starting to see got washed away. (I know, I know, I’ll take little steps and get back there, but you know how it is when you start a new habit, and then, through no fault of your own, it goes awry? That’s how I feel.) Just need someone to remind me that this is a journey, and two steps backward does not negate it.
It’s similar to be injured, IMO. So dispiriting. Lost progress. “Starting over”.
Just get back at what works when you able. No time for beating oneself up. 
@illneversaynever Unfortunately, it does happen and it is NOT easy to get it back- but it CAN be done and you will do it. The older we get, the faster we lose it, but once we are able, you just start back up and build the habits again. I’m in the same boat, so we can get back to speed together! (I have about 3 weeks until I find out if I’m cleared to run again)
@illneversaynever , don’t sweat this. The fact that you felt that you had developed a new habit and feel that you had made progress says it all to me. Yes, you have had a set back. But that’s just a moment in time. You had the grit and determination to put in the time and effort before so know that you can do it. Don’t worry if your performance is off; you will get it back. Just enjoy moving and using your body.
Taking the day off. Tomorrow is my 10 miler and I slept in (until 7 AM - haha, for me that is sleeping in). Guested at my friends “bunko” group last night (called that but no bunko played in at least 7-8 years) and laughed so hard I cried. I really needed a night like that. Had my weekly allotment of 2 glasses of wine so none tonight at euchre. That’s OK, I’ll be hydrating anyway.
Went over to the clubhouse this morning and did elliptical and then walked a mile on the treadmill. Trying to do what my healing knee will tolerate without knowing at all what that might be. At lease I feel like I did something. That puts me in a much better frame of mind.
@Midwest67 @MomofWildChild @MichaelNKat --thank you. It’s easy for me to say that to other people, but harder to convince myself. I’m headed out for walks today–going to see if 2 x 30 min feels do-able or puts me back in bed. (No, not covid-19–no fever, yes snotty nose–just a run of the mill virus that flattened me way more than most.) More tea, anyone?
My strength training podcasts hammer home the importance of recovery.
The saying is “You don’t get big & strong from lifting weights, you get big & strong from RECOVERING from lifting weights”
There is a lot of emphasis on eating enough protein, getting enough quality sleep, & taking care of ones mental health.
So even when experiencing setbacks due to illness or injury or falling off the wagon, we can do things that are important and good for us, even when we are not “exercising or training”.
Hang in there! Enjoy your tea!
Checking in. Earlier this week I noticed myself rubbing my collarbone. Dr Google says that I likely have a grade 1 separated shoulder. I didn’t fall or remember falling, so I guess I did it lifting. I have full range of motion and minimal pain, so I’m hoping that a week or two off of upper body work will do the trick. So today was 45 min stairmonster, 45 min bike and yin yoga (lay there and relax lol)
Part of my 2020 is to clean the attic. I just went partially through my old trophies. For 20+ years I ran half a dozen local 5Ks every year. Almost every woman gets a trophy here. I have at times donated several to causes, but I’m just trashing most of them now, only saving the 1st OA so the great/grandkids will know I wasn’t just some old lady in a nursing home. Lol
Younger S is home on break which is nice. But unfortunately, he’s at a funeral. One of the moms of his longtime soccer mates was murdered a few days ago. It feels like there is just so much bad news everywhere. Cleaning is a good way for me to help cope, but I’m trying to also baby the shoulder…
We had perfect weather for today’s 10 miler- cool and sunny, no wind. First 4 miles flew by. Six of us started, but one dropped out, didn’t feel well. This was my second race at this distance and I trimmed almost 10 minutes off my prior time. The ankle I hurt last year did not bother me at all.
The most impressive thing to me was looking at the times posted by the women in my age group (60-64) and older. There are some really good women runners who are over 60.
Now I’m going to watch college hops. My alma mater is playing a big game so that will get my heart rate back up!
Walked 5K on my treadmill this morning catching up on some TV. I kept the knee brace on and I think it all was OK and didn’t hurt anything. It’s nice outside, so I also walked the dogs which is outside time but not much exercise. We stop every 10 feet.
I skipped the gym this weekend, but I did a lot of stuff around the house yesterday, and walked 4 miles quickly today and did weights at home. Not great, but better than nothing.
Our first day in the 60s ! Glorious! The dog & I are so happy!
I skipped the hike today in exchange for getting more sleep & knocking out the grocery shopping for the week. Well worth it.
Heavy Deadlifts & Volume Squats yesterday. I have quite an appetite today and looking forward to getting to bed early.
"I can’t book plane tickets until I know we can go, because we can’t afford to lose that kind of $$$. " - Many airlines are this month offering deals with free change or free change/cancellation.
We had dandy weather this weekend, so I did my 5k lake loop run. I have a bit of knee pain (but not when running), so I was running slower than usual heading toward a 41 min 5k time. Around 3.5k I passed a bunch of young volleyball players. At first I thought they were clapping for the elderly woman ahead of me, on arm of her daughter. Then they turned to clap …and I don’t think there was anybody behind me. Yikes, I must have looked like a pathetic old lady. No matter… I’ll keep running anyway.