Peaks and Troughs..........

[mightymegs]

So, I graduated on Saturday and was absolutely ecstatic. I decided my first post graduation run would be on Tuesday morning and spent the weekend feeling really pleased with myself and dare I say it actually excited about running again but this time with my own music. Anyway, I set off yesterday morning full of anticipation and with a big smile on my face. To cut a short story shorter, it was a disaster. I ran for a total of 16 minutes and then gave up. I was absolutely furious with myself. I think I set off too fast which shows my inexperience in setting my playlist as an initial issue. This along with over enthusiasm perhaps was my downfall. All day I was fed up and so frustrated. My initial plan had been to do my 2nd run of the week on Thursday but decided that I couldn't stew on this for 2 days so went back out this morning. I got up 10 minutes earlier so I wasn't worrying about time and set of. I also decided I would go back to Laura for the short term. I am pleased to say this run went fine. I did the full 30 minutes and dare I day it probably felt the best yet with 5 minutes to go although this might have just been relief!

I just wanted to ask advice on two things. Firstly, playlists. I think I started off with too high tempo music. Does anyone have any tracks/recommendation's on good pacing music? Also, my next goal is to really enjoy running for 30 minutes. Doing this 3 times a week I wonder what sort of progress other people have found?

Thanks as ever to you all and good luck to everyone wherever you may be in your running life!

[runningnearbeirut Graduate]

I usually listen to audiobooks or podcasts because then I just run at my natural pace (which varies according to the whether I'm on a flat bit or steep up/down bit of my run).

If you try the post C25K podcasts, you'll find the music has a specific number of beats per minute (bpm) for the run to make you build up your pace during the run (instead of setting off too fast) or to give you faster intervals. Anyway, Laura tells you the bpm - so if you give them a go then you might get an idea about what suits you in terms of tempo.

[Hidden]

The podcasts are Stepping Stones, Stamina and Speed. They can be found on the NHS Choices Live well website. Good luck and best wishes.

[Tomas Graduate]

I was young in the 80's, so I have an 80's tracklist for my running. I've picked upbeat tunes that puts a smile on my face. Some of them are probably way too slow in tempo for running, but the fact that they are feel-good songs means I enjoy it whenever a new one starts. That helps me.

As for progress.... I increased my distance way to quickly after graduation. Hurt my knee and had to give myself a long break. So now I'm going to stick to the recommended max 10% increase per week.

[ajwyld Graduate]

I'm another fan of speech podcasts. Radio 4's Saturday Live works well for me - nice and varied. I once ran round the park listening to a Melvyn Bragg programme on the doctrine of the trinity. (I'm doing a theology degree in my spare time).

[mightymegs Graduate]

Thanks to you all. I will try the podcasts I think until I get my confidence and experience up a bit. That's really helpful and I am very grateful. I actually intended to follow on with these originally and then completely forgot in my excitement! All the best to you all

[anadelsur]

hi! Spotify has a playlist "Running low tempo <140bpm", maybe you can take a look, I like it. Best wishes.

[mightymegs Graduate in reply to anadelsur]

Great thanks. I will have a look tonight

[Ullyrunner Graduate]

There are a couple of sites that order songs by bpm and tell you what that equates to in terms of speed or time to run 1k. One is jog.fm.. Can't remember the others but someone on here will be able to tell you.

[secretjogger Graduate]

I especially bought "101 Running Songs" - 5 CD set from Amazon, plus use my own CD sets of Rock, 70's Beatles, fast upbeat stuff mostly, loaded into playlists on my smartphone, via my PC.

[mightymegs Graduate]

Great. Thanks ever so much for taking the time to reply

[Hidden]

I'm with Tomas. We had some great stuff in the 1980's !! Frankie goes to Hollywood Welcome to the Pleasuredome is my favourite for the return leg (14 and a half minutes of perfect tempo on my regular run). 'Here comes a supernova, what a pushover'...all the way up the hill...I know I can stop running when it gets to 'The world is my oyster......hahahaha.......'

[mightymegs Graduate]

Haha brilliant thanks. I am from this era too so will go own this route i think when i leave Laura again. I didn't realise until yesterday what a difference the right beat makes!