It's cold out there...time to Ninja...

[Tikiczocky]

...-2 & freezing fog out there yestersday, but really quite lovely...time for buffs & extra layers!!

I'm enjoying the run/walk way...it certainly suits my body better!! I'm still experimenting - not sure I'll ever bother with trying to run all the way (although it would be lovely to just jog along...), as I'm happy with my pace and progress - extending a little each week; a nice 43 min 6k, at 2 mins run to 55 sec's walking the other day, left me smiling - my best pace so far at 6.19 per km...I was very chuffed with that!!

The real test for me is still being able to spring up the stairs or, even, walk up them properly following a run - even managing a bit of road running with my new shoes now and I've managed to strengthen and correct for my dodgy left leg, so no strains.

Tried 48:48 seconds yesterday...that was to try out a playlist at 180bpm run sections - I've been building up to it over the last month, but the first time I used all 180bpm (had struggled to find enough suitable music) - it was pretty good. I felt nicely stretched using a new route and will be extending the run sections next time to 1min 30., with a 175 & 180 bpm playlist, until I find a wider range of suitable music!! Thanks to TurboTortoise (I think it was) for sharing the running workshop info...really helped with my run!

Great to see feedback from other run/walk experimenters too...

Have a good day all!

[Runon Graduate]

Wow - Ninja snails I have only been able to find one single track in my iTunes with a 180bpm pace and that's by FUN - obviously I am a romantic with far too much slushy music! (Are The Killers slushy - erm...) I think 6.19 per km for Run/Walk is fantastic - well done - more hare than snail

[Tikiczocky Graduate in reply to Runon]

Well...as ever, I didn't believe the distance that runkeeper told me I'd run...it said 6.86km, so I had to recalculate (it's rarely right) - it makes me chuckle when she tells me I'm running at 3 minutes something per km!! such a fibber!! I have it running for the intervals and so that I know how long I've been running for (no watch yet...santa snail)!

I started that run at 155bpm, increasing to 175, as I didn't want to set off too fast. It worked out great, but I'd been finding the 170/175 music beats more comfortable, so dropped the slower ones off my next run.

My playlists are crazy..I've used my children's music too, so have some noisy stuff in there as well as some oldies and quieter, mellow music. Sadly, I couldn't find a suitable The Killers track for 175/180...there's a lot of Green Day in there, but two if my favourites to trot to are The Gambler, by Kenny Rogers & I Feel Free by Cream!! Good snaily tunes!

[Runon Graduate in reply to Tikiczocky]

Tee Hee - I started to question Map My Run when I began doing 4 minute miles across water - but realised it must be right though now I just time pre-measured courses - I think the original town planners of Southport must have been keen French runners because one lap of the lake is exactly 5K right down to the metre - clever chaps.Running Santa is bringing me a watch too - I hope he has enough to go round for all us newish runners. Green Day is a good idea for a bit of pace - I'd forgotten them! Oh and dear old Katevan Melua for when I'm not moving at all Happy snailing!

[Pigivi]

There is one thing I have never managed to do and is to keep the pace to music - I can just about follow Laura's 1-2-3-4 but when it's left to the music alone... not a chance! Will keep snailing... did another run/walk today - slower than the previous but with more hills - I am still not sure if I will try the Half with run/walk or not, 5 months to go...

[Theziggy Graduate]

I know somebody who uses Jaff Galloway (other trainers methods are available) walk run plans where he bases the run/walk ratio on your speed. He has several free plans on his web site. His e-programme seems to only be available for the i-phone though.