8k last weekend, and Zombies 5 & 6
Dec. 5th, 2013 01:20 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
rmc28 posting in ![[community profile]](https://www.dreamwidth.org/img/silk/identity/community.png){kind=small}
c25kLast weekend's long run was 8k, for which I tried out a 2.5:1 run:walk ratio. This is more running than suggested for my pace and in fact I ran it slower than the 6.5k the previous week. So perhaps I was overegging myself.
On the run I was thinking about my warm up and whether I should still be doing it - in many sports, running is the warm up, and on longer runs I start off slower anyway to pace myself. So on Monday when I did Zombies 5 I tried not warming up, just walking for as long as it took to get the app going and then running gently. The main thing I noticed was that my lower legs were really cold and stiff-feeling until a good ten minutes in - thinking of ballet dancers and legwarmers I've resolved to run with full-length leggings while the weather stays this cold.
So, that went well, I ran a slightly shorter route because I was running for more of it, and this also took a bit of the time pressure off my lunch hour.
Today for mission 6 I tried turning the zombie chases back on. I deliberately paced myself a little slower than I felt I could go, so that I had some headroom for the 20% increase on the chases, and I borrowedliv 's technique of walking for a couple of minutes after the chase - I didn't actually time this but judged it by how my breathing had recovered. This all seemed to pay off as I managed to dodge all 4 chases, and achieve a better overall pace than on Monday. (Yes - four chases, an extra one snuck in as I was nearly back to my office but I decided to go for it as I'd been walking so even a slowish run was enough to succeed.)
This weekend my "long" run is actually quite short, including a "magic mile" time trial which has been something of a challenge to put together in RunKeeper. I'm looking forward to it.
On the run I was thinking about my warm up and whether I should still be doing it - in many sports, running is the warm up, and on longer runs I start off slower anyway to pace myself. So on Monday when I did Zombies 5 I tried not warming up, just walking for as long as it took to get the app going and then running gently. The main thing I noticed was that my lower legs were really cold and stiff-feeling until a good ten minutes in - thinking of ballet dancers and legwarmers I've resolved to run with full-length leggings while the weather stays this cold.
So, that went well, I ran a slightly shorter route because I was running for more of it, and this also took a bit of the time pressure off my lunch hour.
Today for mission 6 I tried turning the zombie chases back on. I deliberately paced myself a little slower than I felt I could go, so that I had some headroom for the 20% increase on the chases, and I borrowed
liv 's technique of walking for a couple of minutes after the chase - I didn't actually time this but judged it by how my breathing had recovered. This all seemed to pay off as I managed to dodge all 4 chases, and achieve a better overall pace than on Monday. (Yes - four chases, an extra one snuck in as I was nearly back to my office but I decided to go for it as I'd been walking so even a slowish run was enough to succeed.)This weekend my "long" run is actually quite short, including a "magic mile" time trial which has been something of a challenge to put together in RunKeeper. I'm looking forward to it.
