Walking the long run...

This weekend, for some reason, I was looking forward to my long training sessions. Especially my long run. I've been letting my hamstring heal and this would be my first long run in 12 days. I was anxious to see if my hamstring was okay. It was. I also needed to burn off the 4700 calories I ended up eating yesterday. We went out for dinner with the Barclay's and of course I had to order desserts.

After the first 20 minutes of running, my hamstring felt a little tender and I was at a crossroads, literally. Do I take the easier route or the hilly route? I ended up taking the hilly route. I also tried something new today. After every 10 minutes of running, I'd stop and walk briskly for 35 - 45 seconds. Mentally it was hard to do, it seems so counter intuitive. Walk to go faster. It's a theory being promoted by triathlon Coach Bobby McGee.

I committed to do it, not only to try it, but because it would make the run easier on my hamstring. After 30 minutes, my hamstring loosened up and it didn't bother me at all. Thank goodness. Not only are the long runs critical to my training, but most of the time I enjoy doing them. I'd rather do a 3 hour run over a 3 hour bike ride any day.

For the first 1:20 of the run I walked for 35 seconds every 10 minutes. Then for the balance of the run I walked 45 seconds every 10 minutes. In total I walked about 11 minutes and still finished with a 5:08 per km average pace (8:17 per mile pace). At the turnaround I was averaging 5:15 per kilometer and the last half I averaged a 5:00 pace. Last half was more downhill with a slight wind at my back.

I'm torn, did the walking make me go faster? or had I not walked would my average speed have been much better? I will say that my legs didn't feel very tired or sore after the run. I'm not sure if that is from the walk / run or just because my legs are getting stronger. Either way, it was the easiest 30 km run I've ever had. It felt like I ran 15 km / 10 miles.

I was determined to get my run done in the morning. My business partner's Dad's funeral was in the afternoon. I also wanted to run in the Escarpment and I can only do that in the day time. Night time is much too dangerous.

The only problem on my run was that my Garmin 310xt heart rate monitor wasn't working consistently. It worked great for the first 90 minutes and then it was erratic for the balance of the run. I even rubbed EKG gel on it before I left. I'm not sure what the problem is. I did read in the manual that if you wear a synthetic fabric, which I do, it could rub and the static energy generated will cause problems. They suggest you wear cotton. Maybe that's it. Who knows?

I'm starting to think it is my body and not the watch. I will say that while it was working, it was near impossible for me to get the heart rate over 140 bpm, even on steep uphills. For most of the run it was under 134 bpm, I was having a good day. It was also my first long run weekend without beer. That may be the reason. Less stress on the system.

Long Run - 2:35:34 / 30.23 km / 5:08 pace (8:17 per mile) / 1719 ft climbing / 137 avg hr.

185.6 / 21.8 BMI