The scheduled run for this weekend on the Galloway plan was 9 miles. At the beginning of the program, this is one of the 'long runs', in which speed is far less important. The program also encourages taking walk breaks during these long runs - however, I know I am capable of doing the 9 mile distance without requiring an inordinate amount of time recovering, so I didn't bother taking the walk breaks at the regular intervals suggested.
I did break up the run into two sections, though, with about 13 minutes in between each section. The first was a 6 mile loop near the house, and the second section was the 3.4 mile hill loop. Knowing I wouldn't be around during the week to do another hill workout on Tuesday (travelling for work), I opted to throw it in on this workout. The 10K race the other week made such a big difference in my ability to endure hills that I dont want to lose the effects of that effort if I can help it!
Total Distance: 9.4 miles
Total Time: 1:30:35
Avg HR: 158 (time weighted average)
The HR was a little high (whats new? I just can't seem to slow myself down enough!) - but considering the distance, and the fact that the last 1/3 of the run included some hills, I'm reasonably pleased that it was less than 160. The more flat part - the first 6 miles - had an average HR of 156 - a bit lower.
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