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I just used a simple pacing app when I was working on increasing my pace. Basically a metronome. The one I used is called RunTempo.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
for a temp run no app. the idea is to a good warm up 10 to 15 minutes than for the first time I would do it for 10 minutes and the idea is you run at a faster speed than you are use to it should fee uncomfortable and you should not want to talk. Hold it at that speed for the 10 minutes than bring it down and continue the run. I always find it is best on the treadmill or run with someone faster and stick with them for that 10 minutes. you will not want to go over an hour with this.
for some speed work go to a track and run half of it real fast than a slow run and repeat and build up.
I understand that you feel you're slow, but try to remember there is always someone who is slower than you are. You probably don't need to mention your slug pace with every post you make about running. You're either running or you're not - the only person who will ever care about your pace is you.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
are there mp3s you can use? or is it an app?
5'4" 49yrs at surgery date
SW - 206 CW - 128
M1 - 20lb M2 - 9 lb M3 - 7 lb M4 - 7 lb M5 - 7 lb M6 - 6 lb M7 - 4 lb M8 - 1 lb M9 - 2 lb M10 - 4 lb M11 - 0lb M12 - 3lb M13 - 0 lb M14 - 2 lb M15 - 0 lb M16 - 3 lb
It's in the 90s, and I had a box of produce I'd need to lug home on the bike so I allowed myself a skip on that today... that said I'm about to walk to the local hospital to get some lab work done :)
5'4" 49yrs at surgery date
SW - 206 CW - 128
M1 - 20lb M2 - 9 lb M3 - 7 lb M4 - 7 lb M5 - 7 lb M6 - 6 lb M7 - 4 lb M8 - 1 lb M9 - 2 lb M10 - 4 lb M11 - 0lb M12 - 3lb M13 - 0 lb M14 - 2 lb M15 - 0 lb M16 - 3 lb
Welcome to the group.
If you want to work on speed for running add some tempo runs in there. Tempo runs are not fun but it helps. No one likes them. I am not a fast runner but I do it and I love the long distance
As exercise is becoming my primary focus these days, I'd like to joint in!
M- Makeup run, 2.6 miles plus 45 minute walk
T- upper body work
W- 5K training run, 3.6 miles plus 45 minute walk
R- Bike to work (14mile round trip)
F- Run 2.62 miles at a faster pace (btw, I'm running over 18 minute miles so I'm slower than a slug!!!)
S- upper body work
Sun- run 3.19 miles at faster pace
5'4" 49yrs at surgery date
SW - 206 CW - 128
M1 - 20lb M2 - 9 lb M3 - 7 lb M4 - 7 lb M5 - 7 lb M6 - 6 lb M7 - 4 lb M8 - 1 lb M9 - 2 lb M10 - 4 lb M11 - 0lb M12 - 3lb M13 - 0 lb M14 - 2 lb M15 - 0 lb M16 - 3 lb
