- 0-5 mins 6mph
- 5 - 20 mins 7mph
- 20 - 40 mins 7.5 mph
- 40 - 60 mins alternating every 2 mins between slow (6mph) and fast (9mph)
The last minute was at 10mph, just enough to give every bit of my 50 year old body a thoroughly good work-out and then a couple of minutes jogging and walking to cool down. Bike ride home after a red hot shower.
There are times when it just all comes together - music, running form and of course that Runner's High. All those worries, stresses and niggles just melt away. That's special.
Just as a reminder, here's what a Runner's High makes me feel:
- On top of the World
- I can handle anything
- I don't care if anyone laughs about me
- I can do this
Thank God for a brilliant run which I needed so much.