The Workout: Run 5 miles @ 165-175 HR
So this morning I set out at about 5am. I was jogging along slowly and felt like I was laboring... taking short strides and I just got the feeling like I wasn't being very efficient. Then an image of the men running the 10K popped into my head and I remembered their very long strides. Duh! Fewer steps over the same distance equals less effort, simply speaking. So, I got out of my little shuffle and tried to mimic Mo and Galen. Long efficient strides.
I must say it felt really good. My effort was pretty low. I averaged 165 for the run, but I was churning out an average of 7:14 miles, with a fastest of 6:42. I know it's not spectacular, but I'm still improving. I've got a ways to go yet to even get back to where I was 7 years ago, but I'm on my way and this time I'm armed with greater knowledge of what I'm doing!
Yes, so 7:14's and my effort was on the medium end of medium high. I could have kept it up a little longer, but not the distance of a half. Not this morning anyways. For the half I've got coming up in November, this pace (hopefully better) should be attainable.
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