The day began with my wakeup heart rate of 52, the lowest its been for 1 3/4 years. The temperature was about 60 (F) when I left, and the sky was overcast with just a bit of sun once in a while. I left home about noon full of confidence that this day would be a good day for running, and it was. I added 10% to make my run 4.4 miles, my longest in 1 3/4 years.
During the first several running segments, I measured my pace at a bit under 13, significantly lower than the 17 or 18 that I ran a year ago (my normal pace is 14-15). I only kept that pace for about 3/4 mile, because I knew I wouldn't have the energy to keep it up for the full distance. It's like running a race. One has to avoid going out too fast and then running "out of gas" during the last half of the race. I didn't push myself to run the faster pace. It was the beginning of the run, and I felt energetic. For most of the run, I did practice lifting my knees higher.
I'm still using the 90/66 ratio of left-foot steps running/walking. I didn't carry water with me, and I got a nice drink from the fountain on my way back. Also, I didn't take any rest breaks, and I found two golf balls -- what more could a guy ask than that for a successful run!
WOW! Lowest wakeup heart rate in a long time...AND completing 4.4 miles too! You are making great strides (pun intended).
ReplyDeleteI read about how you had gone faster lifting your news higher and it has worked for me as well. I've done it in two races now: a 10-mile and a 10k. This weekend is my half marathon and I will use it then.
ReplyDeleteHi Caron,
ReplyDeleteI'm glad your experience with lifting your knees has been positive. Let us know about your half-marathon. Your experiences in running will be helpful to others!