Scrapping … uhh.. improving my plan….

[CBDB]

Well after my last run, where following my plan of trying out the audio coached runs by Runkeeper (verdict in short: 🤮) ended up … let’s say re-adjusting the plan for that week, I needed a different kind of run and decided to do :

Podrunner Interval - Freeway to 10k Week 1

podcasts.apple.com/gb/podca...

The podcasts are meant for a walk-run program for couch to 10k, but as I am such a slow runner with a low cadence, it’s intervals between 2 minutes of 143 and 4 minutes of 153 allow me to just so gently push myself into a higher cadence.

So it kind of works ok, not perfect as there are some things I don’t like about choosing this for my interval runs:

- it’s only 45 min and my route is 58 min long

- the music is not my favourite but it has the specified BPM

In the last 10min I switched to Spotify choosing a list I put together of songs between 145 and 155 bpm and that just gave me so much more bounce than Podrunner’s EDM music.

(My Spotify list at open.spotify.com/playlist/4... )

It did make me think of how the major three trackers differ.

1. Strava obviously prioritises the social element, and it’s tracking and mapping features are built around that

2. NRC prioritises those fabulous audio-coached runs, and builds its offer (including training programs) around that

3. And Runkeeper prioritises stats and tracking, and has built its offer ( such as different voices for announcing stats and pocket tracking) around that.

And when Runkeeper tried to eat into the audio-coaching market, it just can’t compete. The trainers are not as good, the volume levels are wrong, the tech between balancing levels between background music and the audio coaching doesn’t work … just let it go, Runkeeper! You’ve got a great tracker app but audio-coaching is not your strength.

So for me this week it’s back to Spotify BPM lists or Podrunner podcasts.

Apart from that it was a frosty sunny run, my back was aching a bit without any reason I can think of but I’m already looking forward to the next 10k run at the weekend.

[GoGo_JoJo Graduate10]

I've never tried any coached type runs since completing the c25k. Weirdly I thought I would really miss them but actually it reduces interaction by the end of the 9 weeks so I didn't miss them at all.

I did look at music by bpm to try and maintain speeds but soon got bored of that too.

I don't utilise any of the training stuff on Strava, Garmin etc. I did look at it once but just thought "naw, can't be arsed with that"! 🙈🤣

So good for you for trying different things out! If you're getting out and plodding along for 58 mins you're getting the benefits for sure and that's the main thing👍🏻😁

[CBDB Graduate10 in reply to GoGo_JoJo]

😀👍🏽 yeah, I do love trying out a bit of tech.

I don’t have a Garmin and think I don’t want one, as smartphones allow me to experience different apps to support my running. So I do love the variety. 👍🏽😃

[nowster Graduate10 in reply to GoGo_JoJo]

I'm similar. Once I graduated from the C25K app, I left it all behind. It's spoken word podcasts for me, or nothing. Parkrun is always "naked".

(Except on the very rare occasions I'm running on a Friday afternoon, when I'd normally be listening to a friend's radio programme.)

Similarly, such app-based training sessions seem too much like hard work to me.

They obviously work for some people, just not for me.

[CBDB Graduate10 in reply to nowster]

Biggest thing for me is music. It really helps me bounce and makes me feel like it’s a glorious day, no matter how much it’s raining! 😁🎶

[GoGo_JoJo Graduate10 in reply to CBDB]

Music is a must if I want a speedier run 👍🏻 or if I'm lacking motivation.

[CBDB Graduate10 in reply to GoGo_JoJo]

… I always want a speedier run 🤣🤣 👍🏽🎶💨

[Cmoi Graduate10 in reply to GoGo_JoJo]

You know this already GoGo_JoJo , but all you've said is so me!

I keep thinking I really should try an audio-coached run, just so I can find out if my instinctive dislike is justified, or whether it's a whole new magical world, but haven't been able to bring myself to do it yet.

Since the marathon I've not had much time to run (ironic, since I'm now mostly retired...) so when I can get out, I just want to have fun (cue Cyndi Lauper...)

[GoGo_JoJo Graduate10 in reply to Cmoi]

Definitely, if it's not fun, there's no point! 👍🏻😁

[misswobble Graduate10 in reply to Cmoi]

I love Cyndi Lauper 👍🙂

I enjoy the NRC guided runs. I was listening to Coach B talking to runner Evan Jager. It was fascinating and made the run fly by. Coach kept butting in to talk to me occasionally to tell me what to do 😃. The variety is huge!

[Hidden in reply to Cmoi]

I'm on the camp of there is no right or wrong. It is whatever pleases us at that particular time.

I started off with music which was great. I then became bored of the same music so moved onto podcasts. These were great initially but again, I became bored of them so moved onto the NRC guided runs and running tunes which I found to be brilliant.

I'm now running naked which I am enjoying but at some point will probably go through the whole cycle again 😅 👍

Also, its easier just putting on my shoes and hitting start on my watch than faffing with technology 🤣

[CBDB Graduate10 in reply to Hidden]

Yeah there’s that (faffing). I might need to put together a plan for myself called Consolidating Running Naked. I’ve not yet mastered that yet! 🤣👍🏽

[dijep Graduate10]

I'm impressed how you keep track of all these apps and these are just a few of those I've seen you mention. Apart from the original C25K, and the 3 post C25K the only other one I've tried (after so many positive comments about it) is NRC. But they aren't for me even now I've got my Aftershokz headphones I rarely listen to anything.

It's endless fascinating how we all approach our running in different ways.Having said all that I am having another go at the post C25K podcasts, I did Speed yesterday... Can't say I enjoyed it 😂🤣😂

[CBDB Graduate10 in reply to dijep]

🤣🤣 yeah, the Speed podcast is also the one I like least.

And I do love a good app! Before smartphones came along, I loved my laptops, before that computers…. So it fits. 🤣🤣

[David_G]

Well done CBDB that looks a great place to run! 👏👏 I think I’ll stick to NRC for my guided runs, and I’d like to use your Spotify playlist too next time, if that’s OK? I’ll let you how I get on with it when I do my long run at the weekend🏃‍♂️👍

[CBDB Graduate10 in reply to David_G]

Ohh yeah! But I do know I have quite a slow cadence, so it might be a recovery run for you! 🤣🤣

[cheekychipmunks Graduate10]

Great that you’re experimenting and finding out what best works for you CBDB. 👏👏 Hope your 10k goes well this weekend. 😀

I’ve toyed with finding a playlist based on BPM but have never got round to it, so all I’ve used is C25K (like we all have) and a few months ago I discovered NRC which I think is ace. I used its HM plan, and I still run with Coach Bennett or one of his cohorts even now. I rarely listen to music any more in fact.

[CBDB Graduate10 in reply to cheekychipmunks]

Yeah, I’m playing with the idea of following you on to the NRC HM plan, but use it with my music. Can’t quite decide yet.

[Beatlesforever Graduate10]

Fab, it sounds like you've got it all sorted out ready for another 10k this weekend 👍👏👏👏

[CBDB Graduate10 in reply to Beatlesforever]

Yey! Although I felt quite tired after today. Luckily I had an annual leave day today. Had a gorgeous snooze! 😴😃

[Fionamags Graduate10]

Well that was a great review of the various apps! I've tried NRC but that Coach Bennett really grates on me. I like Coach Cory but have only found 2 of his runs and they are both really short ones. So I tend to do my own thing listening to a playlist of 155 that I edited from Spotify.

I love my Garmin watch though!!!

[CBDB Graduate10 in reply to Fionamags]

Yeah, I was like that! Cory fan, and not much liking Bennett. But then I tried his longer runs, and they are so much better. So it’s only the short ones where I feel he is waffling that little bit too much.

But I would love to see/hear more Cory audio runs as well!

[BS44 in reply to CBDB]

I’m the same much prefer Coach Cory -It would be good if we could choose our coach like on C25k NHS app 😂

[Cmoi Graduate10]

Looks like a fab place to run CBDB . Personally I'm all for scrapping plans that don't work. Actually I'm not good with running plans in the first place - I want running to remain a fun experience, not something where I feel obliged to improve and achieve all the time. Happy running!

[CBDB Graduate10 in reply to Cmoi]

Thank you!

Yeah, not for everyone, but I love the planning and it makes me look forward weeks ahead of what comes next in my plan! And of course, I find it’s ultra-satisfying to tick the runs off!

But yeah, one needs to be able to change when plans don’t work out!

And yes, I’m lucky to have a great 5k route in front of my door. But I still salivate every time anyone else posts a pic of their route! Route envy! 🤣🤣

[Doris8 Graduate10]

I have only used C25k podcast and just listen to Spotify podcasts and music on it. If u don’t mind I am going to listen to your music on Spotify. Well done on your run , it doesn’t matter how slow or fast you go as long as you are enjoying it. I use Garmin for some of the challenges and Strava for some as well . In your photo what is the tree with the red on it?😊

[CBDB Graduate10 in reply to Doris8]

Definitely! Have a listen.

The tree stump was painted to have a fairy door house and I pass it on every run on this favourite route of mine! So I see a fairy house in every season and I really like that! 🧚🏻‍♀️🌳🍂🍁🌨☀️🌿

[SueAppleRun Graduate10 60minGraduate]

You’ve learned a lot in modifying your plan and had a good run too, I like your playlist and hope you don’t mind but i’ve added it to my library as i’m getting bored with mine

[CBDB Graduate10 in reply to SueAppleRun]

😃😃😃👍🏽 🎶🏃🏼‍♀️

[RunBrianRun Graduate10]

I got a pair of those bone conducting earphones for my birthday last month but I’ve only used them once so far. I think I will try the NRC app out as many have commented on how good it is and it’sa good reason to use the headphones again.What is the playlist that is mentioned here and how can I get hold of it?

Thanks for the great reviews of the apps too! Really useful 👍

[SueAppleRun Graduate10 60minGraduate in reply to RunBrianRun]

Hi Brian, if you click on the spotify playlist link in the review it takes you straight to CBDB’s playlist, I added it to my library so i can listen to it on a run

[RunBrianRun Graduate10 in reply to SueAppleRun]

Thanks 😊 Great list of songs to run along with. 👍

[CBDB Graduate10 in reply to RunBrianRun]

😀👍🏽

[CBDB Graduate10 in reply to RunBrianRun]

Thank you! As WillowandSola suggested, you can click on the link In the post taking you to Spotify.

And when people are talking about music playlist, they mean either Spotify or Applemusic playlists. Anyone can create a list of their favourite songs, and I created a specific one for running.

Enjoy!

[RunBrianRun Graduate10 in reply to CBDB]

Thank you. I found it 😀

[Hidden]

Honestly I don't use any audio anymore. I did the NRC guided runs for a bit and I do like coach Bennett, but to be honest I prefer the outdoors noises, allowing my mind to wander around. With audio, I have to concentrate and there is already enough in life to concentrate on. So for me a run turns around trying to get mindless 😂 a bit like meditating. Not that my mind is always blank during a run, on contrary. But I prefer letting my mind wander instead of being forced to think about certain things.

[CBDB Graduate10 in reply to Hidden]

Nice! It’s certainly less hassle to run without music but I fear music is definitely still my crutch to get to that meditative state. I have yet to consolidate my naked running! 👍🏽🏃🏼‍♀️😀

[Hidden in reply to CBDB]

Naked I couldn't do... my watch is aaaaalways on. Gotta know my cadence and time and such to do nothing with it! 😂

[MrBassmanjazz]

Thanks for breaking those down. I got tired of trying to find something that fitted me. I reluctantly let Laura go after repeating W9 for a few weeks. Found her again on Stepping Stones. That's not for me! Yet. (She did give me a good tip with arms. 3.6K went to 4.0 with it!). I've settled on NRC 30mins 3 times a week. I'm a Bass Player - so I need Music. Not looking at BPM just yet. Running to UB40's 1st Album - Signing Off. Feels laid back - but is actually quite fast.

[CBDB Graduate10 in reply to MrBassmanjazz]

Nice! 🎶👍🏽

[Hidden]

I must say I've had some fun listening to audio whilst running. I can recall listening to Kevin Bridges during one run and just bursting out laughing periodically. Passers by must have thought I was slightly mad.

I also couldnt help but to burst into song when I had music on. Again, at 6.30 in the morning people tend to think one is slightly barking when running the streets bellowing out Anarchy in the UK 🤣🤣🤣

[CBDB Graduate10 in reply to Hidden]

🤣🤣👍🏽👏👏🙌🎶

[Oldgirlruns Graduate10]

All sounds very techie to me CBDB and I admire your perseverance in trying to find a plan that suits you! Enjoy your 10k!

[CBDB Graduate10 in reply to Oldgirlruns]

Thank you! I’m not sure one ever is able to find the perfect plan, it’s an ever moving target! 🤣🤣 But very much fun hunting after that! Thank you! 10k on Sunday!

[LottieMW Ambassador]

Had a look at your Spotify list…some good oldies on there…and some I don’t know! I’m defo going to try it out when I get back to longer distances again. Do you think Sultans of Swing would be in that range? How do you find out?

…and thanks for saving me the bother of trying Runkeeper’s guided runs 😂 I’ll just continue to use it for my backup to Strava 😊

[CBDB Graduate10 in reply to LottieMW]

I clock it at 153 and just added it to the list! (Thank you!)

I use an app like “metronome beats” to tap out the beat while it plays. That way I can see which bpm it is.

Not exact but exact enough.

There were also a few of my favourites that were slower than 145 but I like them too much to miss out on them.

I’m planning to have another playlist using 150 - 160 songs, and then 155 - 165 and so on. It should slowly make my cadence match the faster beat. That’s the plan anyway …

Enjoy!

[LottieMW Ambassador in reply to CBDB]

🥰👍