I set off to my running area this morning with an open mind and open plan to increase my distance from 37 minutes to 40 minutes at a slow pace and keep within a heart rate zone 3 & 4.
It was overcast with a slight cool breeze. I start up an incline and try and keep a slow pace then it’s a run of about 1 mile going slightly downwards. I focussed on a slow run as I didn’t want to run for less than 40 minutes, and I have to go up this same incline when I’ll be tired.
It’s always easy to speed up, but I kept telling myself to slow down, focus on breathing and pace. After around 2.5 miles I was approaching the incline and found I had bags of reserves left. I continued up the incline and went for my objective which was a cycle path that would take me back to the car park.
Even though it had started to rain, I actually ran past my objective as I had only run for 38 minutes, so I plodded on until the 40 minute target was reached and I could end with my 5 minute cool down walk.
I didn’t feel tired during the cool down walk which ended back at the car where I did my stretches, and had a drink of water and a post run banana still feeling great.
The splits were interesting: lap 1 pace 8.38, lap 2 pace 8.37, lap 3 pace 8.53 an average of 8.42 which almost mirrored my last run pace of 8.4. My heart rate remained in my target zone of mainly zone 4, with a bit in zone 3 and zone 5.
Happy 🏃♂️🏃♀️🏃♂️🏃♀️🏃♂️🏃♀️Everyone!!
The MAF Method, walk/slow jog #1
