did my *almost* 4K route this evening, and the running was good! a little stiff when i started out, but i really found a groove in the second mile. i'm still on walk 1/run3, which i did for 6 repetitions, then managed a walk 1/run 6 when i was almost home!!
total time 32:06, with 24 minutes of running. woo hoo!!
the thing is, i think it's quite possible that i am running slower than i walk?!?