As co-worker A won’t be here tomorrow, we decided to do our Lunch Break Run on Thursday, instead of Friday. Why not?
- Distance: 3.5 miles (5,6 km)
- Time: 40:00 minutes
- Average pace: 11:25 min/mile
- Feeling: Windy
Today’s run was my longest in quite a while. As I knew I was going for a longer distance than usual (only 0.5 miles more, but still!), I took a 30 sec walking break at the turning point of my out-and-back course. Even though there was a strong wind blowing in my face on my way back, I managed to keep on running. Woo hoo!
I’ve been wondering why I seem to take quite long to recover from a run. I’m still struggling with running more than two times a week, actually I’m aiming for three or four runs per week. Today I noticed that my heart rate is constantly at around 170 BPM, even going over 180 during my “final sprints”. Guess that means that my body has to work really hard to maintain my snail-like pace. So it’s only natural, that it needs more than one day to recover. Right?
Now that I’ve sort of finished my Couch-To-5k program, I’m not sure what to do next. I’ve read that you should either increase distance or speed, but not both! I know that I’m still very slow and I do want to work on that, but I also want to spend more time on my feet and increase my weekly mileage (to burn more calories, to be honest).
What would you do? Run faster or run longer? Or just maintain for a while?