Tuesday, March 13, 2007

Crosstrain Run

I got into racewalking because of a running injury, so am I crazy to run as a crosstraining activity? Not really, I also injured myself walking but with some strength training and slight adjustments in technique I was able to work it out. Some adjustment with my running technique, switching out those "motion control" running shoes with the racing flats I use for racewalking, and I'll be able to mix in some running with my training. Today was the first time I tried it so I ran for just one mile out the six mile workout.
Mile 1 - 12:44               (7:55 min/km)
Mile 2 - 12:12 (7:35 min/km)
Mile 3 - 9:10 - run (5:42 min/km)
Mile 4 - 13:47 (8:34 min/km)
Mile 5 - 12:21 (7:40 min/km)
Mile 6 - 11:23 (7:04 min/km)
Total Workout - 1:11:40
Average Pace - 11:56 min/mi (7:25 min/km)

Whoo hoo! I wasn't able to break 10 minutes per mile when I was running about a year ago and although I haven't been running for months, I was a full minute faster today. I put in an effort that felt like about an 11:30 min/mi racewalk, my heart rate topped out at about 170 bpm. Running used some muscles that I haven't exercised in quite a while so I did a very slow recovery walk after the run. It was a good workout and I was able to finish strong and keep the average under 12 minutes per mile. I like it.