Walk For Thirty

Week 30, Day 7: Challenge Completed

The last day of my Walk For Thirty Challenge dawned, and I was keen to run outdoors.

Over the last 30 weeks I have learned to appreciate the outdoors, and it seemed apt to celebrate the conclusion of my Challenge out in the open.

I took in the sights, sounds and smells of the streets as I ran/ walked through the city.

This wasn’t the last run-walk session for me- not by a long shot.

Here are…

Week 30, Day 6: Almost there

With just one more day to complete the Walk For Thirty Challenge, I was eager to make it count.

Influenced by the science of running, I decided to undertake an easy run today.

Here are today’s measurements:

Total time: 40’19”

Total distance: 5.0 km

Speed: 7.6 km/ hour

The obligatory proof:

How close are you to completing the Challenge?

Week 30, Day 5: Change of Plans

Although I went to bed with planning to increase the intensity today, I changed my plans on account of a sleep deficit.

Instead, I walked at a comfortable pace for thirty minutes indoors.

Here are today’s measurements:

Total time: 31’06”

Total distance: 3.3 km

Speed: 6.3 km/ hour

The obligatory proof:

How was your walking session today?

Week 30, Day 4: Slow and steady

After two days of relatively vigorous effort, I decided to take it easy today- just so I can increase the intensity tomorrow.

Having decided to walk indoors, I proceeded to listen to a documentary while I walked.

Here are today’s measurements:

Total time: 32’39”

Total distance: 3.4 km

Speed: 6.2 km/ hour

The obligatory proof:

How was your session today?

Week 30, Day 3: Post-lunch walk

I spent the morning finishing a book, and ended up postponing my walk till after lunch.

By then, I had completed some office work as well, and was free of work-related concerns.

Here are today’s measurements:

Total time: 30’58”

Total distance: 3.6 km

Speed: 6.9 km/ hour

The obligatory proof:

How was your session today?

Week 30, Day 2: Experimenting

After several days of low-intensity activity, I wanted to aim big today.

Instead of the usual 3-4 kilometers, I wanted to cover 5 kilometers in 30 minutes.

I identified two potential approaches- one that involved increasing my running pace and stride length, and the other merely increasing the duration of the running segment (without altering the pace or stride length).

I tried the first approach…

Week 30, Day 1: On the home stretch

Today marks the beginning of the last week of the Walk for Thirty Challenge for me.

I continued my practice of running barefoot indoors to build strength in my lower limbs.

Here are today’s measurements:

Total time: 32’06”

Total distance: 4.0 km

Speed: 7.4 km/ hour

The obligatory proof:

How far have you come on the Challenge?

Week 29, Day 7: Refreshing outdoors

After several days of indoor walking and running, I was eager to go outdoor today.

The cool morning air was inviting and invigorating.

I relished the opportunity to put my new running technique to the test.

In all, I discovered my running technique had several benefits- from less effort to better speed.

Here are today’s measurements:

Total time: 36’30”

Total distance: 4.7 km

Speed: 7.7 km/ hour

T…

Week 29, Day 6: Building strength

Having discovered the best way to run, I decided to build strength by running barefoot.

Accordingly, I followed an easy run-walk routine today.

Here are today’s measurements:

Total time: 30’11”

Total distance: 3.6 km

Speed: 7.1 km/ hour

The obligatory proof:

How was your session today?

Week 29, Day 5: Biomechanics rule

After a few days of trying to improve my running biomechanics, today I put myself to the test.

To say that I was impressed would be an understatement.

Running was much easier, and fun.

Here are today’s measurements:

Total time: 30’41”

Total distance: 3.9 km

Speed: 7.6 km/ hour

The obligatory proof:

How was your session today?

Why you should walk: Top 10 general reasons

I read extensively before settling on walking to promote physical activity.

Over time, several people have asked me why I am promoting walking, and not other forms of physical activity.

I encourage any physical activity, but promote walking as something that everyone can do

Here are the top general reasons why walking is a good way to initiate and maintain adequate physical activity:

Walking is…

Week 29, Day 4: Slow progress

After yesterday’s session, I decided to continue running on at least three days of the week.

However, keen not to develop an injury by progressing too fast, I decided to incorporate a few running segments towards the end of the session today.

Here are today’s measurements:

Total time: 34’39”

Total distance: 4.3 km

Speed: 7.4 km/ hour

The obligatory proof:

How was your session today?

Week 29, Day 3: Back to running

After several days of walking, today I felt good enough to resume running.

I was keen not to over exert myself, so chose to follow an easy run-walk routine, albeit barefoot.

Here are today’s measurements:

Total time: 33’46”

Total distance: 4.3 km

Speed: 7.6 km/ hour

The obligatory proof:

How was your session today?

Week 29, Day 2: Back to barefoot

It turns out that the best way to avoid several running related problems, and strengthen the lower limbs is barefoot running.

Since my feet are not accustomed to barefoot running, I decided to walk barefoot first, then slowly graduate to barefoot running.

Here are today’s measurements:

Total time: 30’42”

Total distance: 3.5 km

Speed: 6.8 km/ hour

The obligatory proof:

How was your walking…

Week 29, Day 1: Analyzing my stride

I recently began studying the biomechanics of running, and discovered that a heel-strike style leads to several problems.

This lead to a conscious effort to alter my style to a forefoot/ mid-foot running style.

However, this knowledge had me worried about the effect a heel-strike style would have during walking.

I spent my walking session trying to reduce the angle at which my heel struck the…

Week 28, Day 7: Going slow

Having had a few big days recently, I was particular not to overexert myself.

Busy with sundry tasks the whole day, I finally completed my walk in the evening.

Here are today’s measurements:

Total time: 30’19”

Total distance: 2.9 km

Speed: 5.7 km/ hour

The obligatory proof:

Cumulative measurements over the past week:

Total time: 241.94′

Total distance: 27.2

Average speed: 6.7 km/ hour

How was…

Week 28, Day 6: Walking at work

Having spent the early morning preparing for a class later in the day, I postponed my walking session.

At work, I realized there was a small window of opportunity- exactly thirty minutes- between two activities.

Sensing another opportunity may not present itself till evening, I proceeded to conclude my session at work.

Here are today’s measurements:

Total time: 30’23”

Total distance: 3.4 km

Speed…