Back at 30 minutes post injury 🥳

[ChannelRunner2]

And... DONE! I am back to running 30 minutes without a break post knee injury🥳. Monday, I'll start consolidation runs - and then work myself up to 5K again. As I am using this recovery phase also as heart rate training, I am running sloooow, which is rather challenging🤣.

I've also noticed that my pace is fluctuates quite a bit. I tend to speed up and then have to slow down again to get back into the HR range... I guess that's why they have pacer in running groups! I am going to try using songs for pacing (bpm as spm). Any other recos for how to get there running solo?

[Dexy5 Graduate10]

Nice to see you back running again ChannelRunner2! I’ve got chariots of Fire album in my iTunes library and I find I run slower when I play that, but I think there are various playlists to stream at specified bpm.

[ChannelRunner2 Graduate10 in reply to Dexy5]

Thanks, Dexy5 ! I already noticed that my running was becoming steadier when the song had a clearer beat, like "Chained up Melody" or "Original Bizness," so I think music will be the way to go for me, too! I'll check out your album reco ☺️

Here's the list of all the C25K songs: open.spotify.com/playlist/4...

[SueAppleRun Graduate10 60minGraduate]

Good to see you are back, slows funny isn't it? Your slow is my fast 😂

[CBDB Graduate10]

Well done on your 30 minutes again. I always become philosophical thinking of my ups and g I’llwns of running and seeing everyone else’s. It’s like waves, with all of us having periods where we run far or fast, then to pull back - sometimes due to injury - where we build up again until the next pinnacle of a running wave.

Slow running: I built up a Spotify list with songs with a specific BPM. Works well for me.

[ChannelRunner2 Graduate10 in reply to CBDB]

I love the wave image, especially since I miss the ocean!

I've dusted off my playlists, which I'll run through the AudioStep app to get a steady beat...

[ChannelRunner2 Graduate10 in reply to CBDB]

Let's see if I can share the photo separately... I've taken this during my month or so of preparing my move back to Germany. I took some time to say good bye to the City by the Bay that I had lived in for 13 years...

Land's End, San Francisco, CA

[CBDB Graduate10 in reply to ChannelRunner2]

Oh how beautiful. Yeah. I miss the ocean as well. Have lived besides various seas in my lifetime, but am now landlocked in Cheshire, UK. Beautiful Cheshire, but no sea. ☹️

AudioStep app: good pointer. I always wanted to try that app, but as I’m running rather to live streamed music or radio, they don’t work on that. But I have thought about using that app in the past. Does it work well?

[ChannelRunner2 Graduate10 in reply to CBDB]

I have found that it works well IF you spend a bit of time selecting the songs... Some songs sound just awful when they're sped up or slowed down too much... A song that might work well at 165 bpm might not work at 180 bpm. I try to find songs that are relatively close to the tempo (bpm) that I want and go from there, although sometimes doubling the bpm also works...

(There are some dj'ing tools that you can use to add bpm to your iTunes library that have a free trial period... honestly, I can't remember what I used since it's been a while...)

It is sometimes rather funny to listen to the songs later in the actual speed because they do sound different... 🤣