Back on the disused railway line today for my 7K long slow run. I have run this before but only 2 weeks ago so knew what was in store😀If you recall the route is slightly downhill from the start. I run 3.5K to the road bridge and then turn round and run slightly uphill to the start/end. I keep my heart rate in the aerobic zone at 130 beats per minute.
So off I trot and get my heart rate up to 130 at a nice easy pace. I'm thinking about running upright with my arms at 90 degrees at the elbow. Head up, shoulders relaxed and looking ahead 10 to 15 strides. I'm swinging my arms in a vertical plane and this is helping me drive forward. So basically I'm running in a BOX with my head at the top of the box and my arms at the sides of the box.🏃😁I'm thinking about my running FORM because I know if my form is good I'm being more efficient 👍
I get to the road bridge and turn round and start the slightly uphill back leg. I know that if I run at the same pace my heart rate will increase because I'm working against the incline. But I'm hardly puffing so decide to run the back leg at 140 heart beats per minute. Get back to the start and still nowhere near puffing and then I look at my stats........
This is the improvement in just 2 weeks...
Date. 18/8. 1/9
Distance. 7k. 7k
Time. 59:45. 51:47
Pace. 8'31". 7'23"
Ave HR. 130. 136
Ave cadence. 144. 155
Stride. 0.81. 0.87
Steps. 8649. 8067
This has been a massive eye opener for me😁 Can't believe the progress made over the same route, at the same distance in just 2 weeks and it felt like the same effort put in too. Biggest gain is reducing my 7K time by 8 minutes !!!🏃🏃
Happy running everyone !!🏃😀