Week 5-- Runs of 6, 3, 7.5 and 4.5
Total distance 21 miles.
After struggling last week it felt good to be able to handle the mileage this week, as well as running parts of the Chicago marathon course.
Currently training for the Wisconsin Marathon in May 2015. Enjoy my running diary. Sidenote:I was the first mayor in the United states to write an everyday blog, although I am no longer a mayor this is that blog.
Ran outdoors today for the first time in this training program, its was 38 out and windy (17mph), but I went for it anyway. Thinking that whatever I did not get in today I would do on Sunday. As it turns out I had to run about half the course in the streets, so I did one lap of 3 miles (scheduled for 11) and packed it in. Since I was scheduled for 3 tomorrow, I will do the long run on the treadmill.
It was nice to run outdoors, it was hard to get the cadence up with all the ice on the paved trail, and then I was just plain careful on the roads. But overall it was good fun. I even brought my selfie stick to capture the fun!
Being a ginger myself until I was 10, I can identify with this guy, he makes some great short films! Well worth watching the videos.
Despite having some champagne to celebrate 2015's arrival last night I had a solid run today. I ran at about 12:30 this afternoon. My goal was to do 5 miles at 11:45 mile pace, and I was successfully able to average a 11:43 pace. I used a 3:1 ratio and ran at 5.7mph and walked for 3.7mph.
I paid pretty close attention to my heart rate, and it got into the 120's near the end, which is fine, I feel "pushed" when I get into and over 135 or so, so no where near that. I was pleased by the 1 minute recovery walks, where the heart rate dropped pretty quickly into the low 100's and in some cases below 100. I think this is the hidden beauty of the Galloway method, it controls your heart rate, and while there is going to be creep as you go further, proper hydration and food intake can control that over very long runs.
My 8 miler on Monday had a similar heart rate profile, drifting up to 130 by mile 8, and recovering down into the 100's. Hopefully training and increased aerobic fitness as I train will lower the training rate and allow me to cruise along like this on race day.