W4R3, sorted -- roll on W5

[Bogshuffler]

So happy with this week's runs! I was 50 to 100 metres too fast on the first of the 5 minute reps and paid for it by not being able to kick on as hard as I did in W4R2 for the last 60 seconds of the 2nd 5 minute rep and finished 25 metres behind W4R2. Which all goes to show that pacing is what it is all about. That said my running is becoming more and more comfortable. My HR and breathing recovery between the run reps is so much quicker/ easier. The more that I do C25K the more impressed I am by the clever dudes that that put the program together.

Can't wait for Sunday.

PS would welcome any tips for balancing how tight my laces are. Thought I got it correct today before setting out, but halfway through warm up walk decided I must tighten my right lace (left was perfect) and of course I over did it. I ended up with a slight cramp in the arch of my right foot, which I ran through because I am a ruffty, tuffty runner now.

[Tasha99 Graduate]

If you use the heel lock lace technique you can leave them not too tight down the laces and just have them relatively right at the top and they won’t change. Stops your foot slipping without having them to tight.

locklaces.com/blogs/resourc...

[Bogshuffler Graduate in reply to Tasha99]

Yep use the heel lock but still either do it too tight or too loose

[John_W Graduate Ambassador]

"Clever dudes" ? That would be one dude... Josh Clark in the US:

bigmedium.com/ideas/bbc-how...

[mezziejay Graduate]

I always tie mine too tight and get numb toes !!