7 Miles - 3/14

Up to this point this year, my longest run has been 6 miles, which I had done a couple times. I had also done a couple 5.25 mile runs as well.

At the beginning of the Galloway program, it says that you should be able to run 7 miles in order to start on the schedule. It seemed to me that since I had done a couple 6's, and a couple 5's - that going to 7 should be reasonable. Not in terms of stamina or breathing or muscle fatigue or anything - but joint and knee endurance. Call me a bit conservative and paranoid - but I'll have plenty of chances during this training to go long distances - so I'd rather be cautious up front.

For todays run, since it is categorized under 'long runs' - the idea is to run at least 2 minutes/mile slower than the race pace. Part of the reason for this, I think, is that by going slower, your feet strike the ground more times than with a faster pace. This helps increase durability of joints. I think the other reason to go slower is to keep this workout in the aerobic zone.

Unfortunately, I'm not disciplined enough, at my current level of fitness, to do this. I felt like if I went any slower, I mine as well be walking! But I kept in mind that until my body gets back into the groove of running, my HR will be a little bit higher than I'd like during these long runs. It also didn't help that in the last 2 miles of this particular loop, there is a good sized hill to run up.

Total Distance: 7 miles
Total Time: 1:11:13
Avg HR: 161

So, I would haved like my HR to be in the mid 150's, maximum, for this run. I had previously done this run on September 25, 2008 - about 1 month before the half marathon - four minutes faster and with an avg HR of 149!. Clearly a step has been lost.
But I'm not discouraged - this was only the first week where I was able to run more than three times in a seven day period.