Run Walk Run
106 watchers
Apr 2023
1:44pm, 17 Apr 2023
42,391 posts
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EvilPixie
Back doing 30:30 here too after a lurgy that took ages to go away and now a hamstring niggle seems hard work I have lost a lot of fitness and not done a run/walk commute for a good 2 months 
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Apr 2023
2:11pm, 17 Apr 2023
69,614 posts
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GlennR
30:30 is a lovely ratio. You can make it harder or easier depending on your mood.
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Apr 2023
2:13pm, 17 Apr 2023
42,392 posts
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EvilPixie
I seem to be 1 pace Glenn! slow
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Apr 2023
3:03pm, 17 Apr 2023
69,616 posts
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GlennR
Do some cadence drills within the 00:30/00:30 Pix. At the moment I do four of those after warming up. Try to keep your cadence up to 180+ for 30 seconds, then walk 30s to recover. Warm down afterwards. Your Garmin will show cadence if you play with the knobs. |
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Apr 2023
3:15pm, 17 Apr 2023
42,395 posts
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EvilPixie
180 my sunday run maxed at 168 average 139! |
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Apr 2023
12:03am, 18 Apr 2023
69,618 posts
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GlennR
It’s only for 30 seconds!
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Apr 2023
1:24am, 18 Apr 2023
26,849 posts
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Dvorak
An easy one at 50/40s today. 95% under 60% awhr. Looking at the running cadence, it averaged around 173. Saturdays's parkrun was 182. |
Apr 2023
8:57am, 18 Apr 2023
6,050 posts
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steve45
Good to see you back here EPix. Good tips there from GlennR and yeah, cadence is a factor in picking up a pace . For a horrible moment I saw the cadence figures and thought it was HR! I had what was the so called perfect cadence until my current woes . Don't forget though EPix that you might have to shorten your stride length to keep hitting the so called perfect cadence. I say so called because Eilish McColgan is more of a loper but a fantastic runner! Still experimenting with how to manage my hip soreness and it's still going well . Only done single mile run/walks this last three days. Don't want to rush a change in gait after using orthotics for 25 years and now trying without. |
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Apr 2023
1:32pm, 19 Apr 2023
69,649 posts
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GlennR
If anyone is interested, this is the info from my Galloway training session, via Garmin, today:  Five minutes walk, five minutes walk-jog, 4 x 30s cadence drills with 30s walk recoveries, 4 x acceleration gliders (as Jeff calls them) with ten minutes walk-jog to finish. |
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Apr 2023
1:43pm, 19 Apr 2023
42,462 posts
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EvilPixie
GlennR is this from a book or website? can you get "real time" (ish) cadence on Garmin or only after and can you get cadence per split? I know you have told me "little steps" for years ever since Super Sixish! |
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