Déjà Vu. Update

[HeavyFoot]

I posted last week that I was revisiting C25K Week One with Laura as a format for sprint-walk runs and promised backintime, orangeguy and cheekychipmunks to report back.

After 3 runs, the result has been worthwhile: it's a good reminder of what it was like to be a newbie on the program and I think will add to my stamina and average speed.

I got to cadence of 174 as opposed to my normal 150-157 and top speeds of 12kph (my tracker gave a top speed of 15.5 but I can see no evidence on the graphs for that).

For my age and size, that's a result and I'll repeat this Week One as my weekly "fun run" for a few weeks.

[RunaroundSue Graduate10]

That's an interesting idea. I might put those podcasts back on my mp3 (old technology but it works for me, no distractions messing about with apps and the battery lasts for ages)

I need a shorter run on Wednesday in preparation for the VRB Lyme Park parkrun on Saturday. That might rein me in a bit

[HeavyFoot Graduate10 in reply to RunaroundSue]

Report back RS. Sprint-walk sequences are no new idea but it was good to revisit C25K.

[backintime Graduate10]

Thanks for reporting back HF

I might try it as an interval type thing, I normally run around 147-152 cadence so getting my speed up a bit might help me speed up a bit in general. I'm not working on pace as such but would just like to go a bit faster generally.

Let us know if it helps your "normal" runs

[cheekychipmunks Graduate10]

Oooo interesting HF. Thanks for reporting back. I have to admit I’m coming to the realisation that intervals really do work, much as I wish they wouldn’t (so I wouldn’t need to do them!)

Well done on your new found speed. Sounds like a fabulous result. 👏👏

[UnfitNoMore Graduate10]

174 from 157 is a big change, well done. I may have to try something similar soon, I have a minute run minute jog rinse and repeat guided run I can use.

[HeavyFoot Graduate10 in reply to UnfitNoMore]

I don’t know how long I could sustain 174 without damage to me and the planet.

I thought of doing sprint-jog-sprint but concluded that if I could still jog after such a sprint, I wasn’t really trying.

[UnfitNoMore Graduate10 in reply to HeavyFoot]

I’m thinking similar... I’ll be walking the jogs 🤣

[backintime Graduate10]

It might be interesting to do C25K again, 1 run from each week as one of my runs, seeing if I can't improve my "base" speed just a bit - just toying with the idea, or do the whole thing but at 1 run a week, so take 27 weeks to do it. Hmmm, food for thought! I could be more adventurous than a treadmill this time lol

[Yogamaz Graduate10]

This sounds like a good idea, I think I will give this a go myself. It will be interesting to see how different I find this from the first time I did it.