Hi,

I've returned to the Foundation program after a couple of years of just running (read over training ;) ) I've had a really long period of short (about 5 km) slow runs with breaks due to a really bad run in with a sinus & chest infection this winter. 

Last time through the program I over trained. This time I'm being really diligent & feeling the benefit even in the preparation phase. 

My key question is about the long runs. The foundation program says in week 1 day 6 "main set 30 - 65 minutes in HRZ 1-2. Today's run should be 15 to 20 minutes longer than your longest run in the past 2-3 weeks" My dilemma is this; 3 weeks ago I kept a friend company for part of a long run he was doing. We were running at a slow to moderate pace on a loop with several options for me to peel off & head home. I just ran to how I felt as an experiment & this ended up as a 2:05:00 duration & 17.5km. 2 weeks later I went out for a 1:05:00 duration (10.8km) run.

During the last 30 to 40 minutes of the Week 1 day 6 run it got progressively harder to keep my heart rate down in HRZ2. (I had forgotten to bring some fuel for the tail end of the run but had fuelled with a chia seed gel experiment before I left home.)

This got me thinking maybe I'd had a bravado attack & should have aimed for the 1 hour run +15 to 20not the 2 hour run?

I'd really appreciate some feedback on this :) happy to shorten Week 2 day 6 run if I'm over doing it. 

Cheers,

Murray 

Hamilton New Zealand

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