This dog chased me and made me stop my 5k today.

My left knee hurts. I need to rest, but I don’t want to.

Ran 5k in the drizzle yesterday in 33 mins. New record for me. And my HR didn’t exceed 165 also a new record for me.

The longest distance I’ve ever run is 3 miles. I did it at a pace of 10’ 30” per mile. After 2.5 miles I’m in HRZ4. I can’t get back into zone 2 without walking for a while. When I try to do “Zone 2 training” I have to run/walk/run/walk to drop back down below 3.0. — Eventually I’d like to do a 10k and longer, but currently that will put me in zone 4.5+ for anything longer than 3 miles. And i understand that I probably shouldn’t be running in zone 4 for 30-180 minutes. I’m a 53 year old male who’s been running for 2 months. — Any suggestions?

When you say you “used heartrate”, can you tell me a bit more what that means? I’m a 53 y/o male new runner, and am overweight for my height.