I have been slowly increasing my non-stop distance over the past month - running a steady slow pace and making sure that my breathing was well under control and I could talk if I wished to. I had gotten out to 8K last week ( at a certain pace which I won't tell you, but it is slow.) Today, my plan was to do 9Klm -- but even though "system" of maintaining a slow pace via my breathing was working for me, I thought that I would put on my heart rate monitor and see how I went with that.
Running slowly as per normal with my breathing nicely quiet - my Heart rate was way too high. So I slowed my pace down until my HR stayed in the zone I wanted it to be ( around 125-130 BPM) - and Runkeeper told me that my pace was now 1 minute per klm slower than my "usual" slow pace. So I thought I would keep this up. My feet and calf muscles started complaining loudly at 2klm and kept it up until 4klm - I thought I may have to stop the run - and thought that perhaps my Orienteering on Sunday required me to have a longer rest. But by 5KLM, the legs quietened down and I finished up doing my distance in 90 minutes.
So - I am ignoring the fact that I only ran 9Klms - I ran for 90 minutes - and feel quite good for doing so now. So I really did "run" at my usual walking pace