Stats:
45 mins
4.42 miles
170 avg HR
10:10 min/mile
This is the longest I've ever run, next week I'll add 5 more minutes which should put me at a 5 mile run. I'd like to get up to an hour long run in a month.
Saturday, August 9, 2008
Building a Long Run
Went out this morning to start working on building some running endurance. I want to build slowly so my legs can learn to take the pounding, the heart is use to working hard for several hours already. Today was a 45 min run at 80% of my heart rate (which is 170 bmp). Due to the hills in my area, this averaged out to a 10:10 per mile pace. I think heart rate is the only way to train in my area, pace goes out the window when you're pointing up hill or trying to keep from getting too beat up on the way down. This out and back run includes about a mile at 7% grade that has a small 24% grade section. I'd rather run up that twice than run down it on the way back, but that would involve some sort of 4th dimensional trickery on an out and back. Sticking with the HR kept me from pushing faster than what felt like a slow pace. Had a little tightness in my right achilles tendon on the last descent and my back is a little sore from running on the concrete sidewalk. I may have to stick to the blacktop.
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3 comments:
Nice climbing.
Good job, stay with it. Look for some flat grassy area to relieve your back. Try the ball parks.
Thanks for the encoragement. I guess all this climbing will make me stronger quicker than working out with out it. It's weird to get to the top of a mile climb and then run fairly falt for a few miles. It feels like you're cheating because it's so much easier.
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