I shaved a staggering 22 seconds off my 4.5k route today - 32min 49 sec - every little helps! Yip, yip, yippee!! I'm pleased...I am...really, really, whoopee pleased!!
Difference is, I did it run/walking (three weeks ago it was a knackering 1st post-grad run-all-the-way, that had me wobbling to my finish line). I tweaked the run/walk times again, so did 1min 30sec run: 36 sec's walk...it was tough, but I loved it!
I also worked on how I run, now that I feel that I'm back to my post-c25k fitness (if that's what you can call it)...haven't felt like I could do that since my brief spell on the injury couch...my running has been really 'careful'!
Now, I'm really looking forward to getting my Christmas garmin...hope it finds satellites better than my runkeeeper app, which has a very poor attention span on occasion - no, I didn't hop over umpteen fences, cross a stream several times and swerve around fields like a loon...it gave me an extra 1k (nice pace if true).
Hope all of your today's running adventures go well, people - have a good one!
Now, back to work... boooo!!
Written by
Tikiczocky
Graduate
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I create the workout on the run keeper app on my phone. I set the run interval as 'steady' and the walk interval as 'slow', then set it to repeat until the end of my workout.
I start the run as normal, after selecting the workout - start running, I think is the button...the time is recorded as with any normal run. There are a few beeps before the RK lady tells says length and pace of the next interval. I really enjoy working with it. Worth a try.
I have a wee playlist in the background too, but don't always keep to the beat.
Ahh I haven't tried runkeeper - I had a go at map my run and found it a pain in the bum! If I'm feeling brave technically, I may have a look at it.
I was doing fine, but I have just spent 3 hours in the garden sweeping up leaves, and now I need a neck and back brace and quite probably a week in a darkened room.
I found Runkeeper much better than MMR, that was a bit hit and miss for me..Runkeeper is great! Except when I accidently set my target time as 3 seconds per KM! She kept telling me in that oh, so English voice "You are behind your target time by 8 minutes 30 seconds"!! Got that sorted now!
I use RunKeeper and have set up a few workouts (run/walk intervals) Here's the instructions on how to set them up ... you need to scroll down to the bottom of the page.
Quite a few people seem to be getting on really well with run/walk intervals and achieving really good times. I am getting tempted by it. I ran continuously today for 30ish mins today but I still can't imagine running for much longer than around 40 mins at the moment. I think the intervals might be the thing to try.
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Thanks for keeping me motivated
Keep going or repeat a week?
Running gifts 
Graduation gift! 🏆🎁
W10CR2 - keep it simple, keep it easy
