date
minutes
walk:run
miles
min/mile
3/28
60
5:1
3
20:00
3/31
60
5:1
3.4
17:39
4/03
60
5:1
3.2
18:45
4/06
60
5:1
2.8
21:26
4/09
60
4.5:1
3
20:00
4/21
60
4.5:1
3.4
17:39
6/03
60
4.5:1
2.8
21:26
6/13
22
4.5:1
1.2
18:20
6/15
22
4:1
1
22:00
6/19
4
2:1
0.4
6/21
6
4:1
0.6
6/23
20
4:1
1
20:00
8/08
40
4:1
2.2
18:11
10/05
56
4:1
2.8
20:00
11/27
32
4:1
1.8
17:47
11/29
40
4:1
2.4
16:40
12/01
44
3.5:1
2.6
16:55
12/03
42
3.5:1
2.4
17:30
12/10
56
3.5:1
3.2
17:30
12/12
52
3.5:1
2.6
20:00
12/19
48
3:1
3
16:00
12/21
52
3:1
3
17:20
12/23
52
3:1
3.2
16:15
12/26
50
3:1
2.6
19:14
1/24
50
2.5:1
3
16:40
1/30
30
2.5:1
1.8
16:40
2/02
40
2.5:1
2.2
18:11
2/06
30
2.5:1
1.8
16:40
2/09
30
2:1
2
15:00
2/11
30
2:1
1.8
16:40
2/20
48
2:1
3.2
15:00
2/28
40
2:1
2.4
16:40
3/07
40
1.5:1
2.6
15:23
3/09
30
1.5:1
2
15:00
3/11
46
1.5:1
3.2
14:23
3/15
28
1.5:1
1.8
15:33
3/25
24
1:1
1.8
13:20
3/27
50
1:1
3.4
14:42
And here's the min/mile in visual form:
I have been chronically ill my entire adult life, and as a result have been a "sometimes" cane user since age 19 -- running is NOT my friend. I usually get my exercise in the pool but when my gym shut down last year I decided to give jogging a try. This spreadsheet has been my motivation. I know these numbers aren't anywhere close to what actual runners do, but what I can do now would have been unimaginable to me a couple of years ago. I got this far by using a lot of pain meds, taking it slow, listening to my body, not going out if it's a bad pain day, and doing lower-impact indoor cardio between outdoor runs. I try to stay within a mile of my house in case my hip goes out, which it does frequently, so this journey has not been without its share of pain. I explain all this because I really don't want to give the impression of "I used to be disabled but I just started running and now I'm fine!" because that's not true. I'm still disabled, AND I can run. A little.
I'm really proud of myself for sticking with it for a year and improving as much as I have!