Weekend and thus I could do my run in the morning. So somewhere just past 10 am I grabbed all my gear and headed to my treadmill. Today was lesson 3 of the first week of Start 2 Run (something comparable to C25K).
The tablet was fully loaded and hooray the wifi was just strong enough to play along. So I had Spotify in my earbuds and a treadmill run video on my tablet to amuse me.
First my stretches and then a 5 minute warm-up walk. And I sooo love my Runn sensor! I can now just go from the warm-up walk into the run without having to reset the treadmill (which is turning him off and on again) in order to know my exact run distance. So glad I have bought my Runn sensor!
So after the warm-up walk I started the lesson. Again I started at 6.0 km/h and increased each running interval with 0.1 km/h to end at 6.5 km/h. But today I also increased my walking speed in the same manner from 4.0 km/h to 4.5 km/h.
The run ended and I did a 5 minute cooling down walk. The lesson was 20 minutes and I did 1.75 km (without the warm-up and cooling down walks). And I actually enjoyed myself. I even kinda wanted to do more, but wisely stopped. And I did NO twists afterwards 😹.
I always put on a treadmill tv movie. It is filmed by someone wearing a GoPro I think while he runs a scenic route. So you watch a scenic route go by while you run. Silly, but it diverts my attention a bit.
No, the twists are no part of anything. It is actually a sort of machine on which you stand and you push the handlebars left and right, using your abdomen to twist your body. It is a machine supposedly to slim your belly. Normally you have to use the machine for 20 minutes. When I did the 100 twists, it was not even 5 minutes. But I think it was the combination of my chest muscles being tense after my run and then doing the twists that pulled those muscles.
A normal warm-up (and cool down - they are the same with me) consists out of several different dynamic stretches.
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