Playing with gears

One of the odd things about chirunning is that you aim to keep your footfall steady irrespective of speed.  So whether you’re running at an easy warm up pace or an all out run, you aim to run at (in my case being a shorty) 180 foot falls per minute.

With the help of audiofuel, I don’t have too much trouble keeping a steady rhythm…

…but what I struggle with is having any idea how fast I’m running.  So today, I thought I’d experiment a little to try to get a feel for fast, slow and somewhere in between.

My plan was to warm up by running to the park (1km), run intervals around the park (roughly 6 x 300m with 200m recoveries) and then cool down by running home, 5km in total.

I actually wimped out after two laps of the park (so 4 x 300m with 200m recoveries) and threw a gradual acceleration in on my run home.  Pace-per-mile-wise it looked like this:

And by the time I got home, I was the colour of



About abradypus

A Bradypus or Sloth am I, I live a life of ease, contented not to do or die but idle as I please; ... [Michael Flanders and Donald Swann]
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5 Responses to Playing with gears

  1. lazybetty says:

    that’s good – I hear red is very on trend this season!

  2. fortnightflo says:

    LOL – welcome to the club I look like that after EVERY run!

  3. shazruns says:

    Impressive graph, cant understand it though! Know what you mean about speed I have no idea at any time what speed I’m doing, cant remember what I did before buying the Garmin!

    • It must be minute-miles on the vertical axis and distance on horizontal one (in miles). So the faster periods are actually where the graph appears to dip. I think, anyway.
      There’s a brief indication of veryslowness early on which is, I’m guessing, a lace-tying episode or a wiping-dog-mess-off-shoe moment.

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