52 Lives

Last day of the Life1. I extended the training plan by one day (from 5 days to 6 days), so I went for running on Saturday morning. I enjoyed the morning with a good 70 minute run.

The longer the run, the longer the time. Add low intensity and you have lots of time to think Below are some thoughts from the run.

• Water is essential. The first 45 mins of the run went really well. I kept my HR below 130 bpm and I could keep running for the whole time. Then my HR started jumping between 120-140, so I needed to walk every hill and take it easy. But I think the reason to this was that I didn’t have anything to drink. When you exercising and sweating, you should drink at least 0,6 litres of water each hour. I read from somewhere that without drinking the volume of blood decreases and the heart needs to beat faster to circulate blood to the muscles. I need to look for a bottle belt, that would be excellent equipment for the longer runs.
• Keep on talking. A rule of thumb is that you should be able to talk during the run. If you breath heavily, you are runnning too fast. Keeping this in mind and HR monitor on the wrist, the speed is adjusted to the right level.
• Don’t compromise with the gear. I had lost my running socks couple of weeks ago, so I used whatever socks I could find during this week. Since my running shoes are a bit tight, my feet had been struggling with the thicker socks. So before I left to the long run I decided to find my good socks, otherwise I would be walking funny the next days. After a thorough search session I found the socks and couldn’t be much happier
• Stretching is king. Eventually my legs were getting a bit stiff, making it harder to run. I had stretched properly before the the run, so I think it would have been even worse without stretching.

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