I've been using the 3 5K+ pod casts and also running 30 minutes to my own music (I recommend Chariots of Fire, Dam Busters, Teach me to Dance, etc). Found the Speed one quite a challenge! Had an interesting experience running at the Nairobi sports stadium but felt rather put off by all the fantastic good runners whizzing past me - even a couple of special sports wheel chairs! Now I am in Burkina Faso where it is just too hot and dusty to run. I think water aeorobics might be more like it...
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