Today’s Workout – Long Run
Total Miles: 16.02 miles
Total Time: 2:12:50 (15 miles) + Cool down 10:00 (1 mile)
Average Pace: 8:50 min/mile
I’M BACK!
Back to reality I guess. My parents left early this morning so I am trying to get things back to normal. I can tell you when my mom comes to town she leaves and my house is the cleanest it has EVER been! (Aren’t mom’s great!?)
We went to bed a little early last night because I knew I had a tough workout in store today.
I decided it is time to work a bit harder on my long runs, so I bit the bullet and opted to spend another couple hours on the treadmill this morning.
I started my morning with Honey Stinger chews. (These are AMAZING by the way!)
I took two of the about 15 minutes before I started my workout.
My workout consisted of the following:
The goal of this workout was to progressively make it harder and to build my strength.
I did a mile warm up, 5 miles around a 9:05, 5 miles at a 8:49, then 2 miles ranging from 8:30-8:13, and then the final 2 miles at goal marathon pace (8:00 for me). I finished with a 1 mile VERY slow cool down.
I was surprised to find out that my body handled this workout out pretty well. It was tough and I had to mentally focus on staying relaxed. Once again after an hour passed it seemed to go by much more quickly.
If you want to do this workout yourself, adjust your paces accordingly. The key is to gradually work yourself up to goal marathon pace and then end the last couple miles at marathon pace. This allows you to have to work at keeping that pace on tired legs.
These were my final stats for the run. The first 15 (the actual workout) were completed in 2:12:50 and then a 10:00 min cool down.
This is pretty accurate to how I felt once it was over. I was tired but pretty darn proud.
Eventually once I cooled down I finally was able to muster up a smile! (I don’t know why this is so blurry.)
I am looking forward to spending the evening with my husband. Even though I love having family in town I am ready for things to calm back down and get back to normal. I think there is some delicious food and college football in our future tonight! 🙂
Do you watch college football? What team do you pull for? We are North Carolina State WOLFPACK fans!! ACC!!
Don’t forget to enter my BIC Bands Giveaway! You have until TOMORROW at 12:00 PM EST!!
Dang! Your treadmill runs are so motivating! I went just over 7 miles in an hour on the mill this morning and that was more than enough – long run planned outside tomorrow (before the football games start woot!) so we’ll see how that goes.
My team has a bye week, but next week I’ll be wearing my purple and gold, UW Huskies WOOF! 🙂
Great job on the 7 miles! I say any treadmill run is a good run! Well any run is for that matter 🙂 Good luck on your long run tomorrow! I love it now that football season is back – really starting to feel like fall!
Awesome workout!
I totally get being able to take a breath once company leaves. I usually feel the same way.
I really wish you’d stop emphasizing that your cool down miles are VERY slow–they’re still faster than I’m running all but my speed workouts! Haha!
Haha well I don’t mean to do that! It is all relative – my husbands VERY slow cool down is a 7:30-8:00 LOL and that always makes me feel slow! Keep up the hard work! You will get there! 🙂
Niice! It took me the same amount of time to run 14 today … the heat in Dallas is still brutal! I continue to be so impressed by your workouts!
Thanks girl! Great job on your 14 miles! I can imagine when we used to live in NC the humidity and heat was brutal!
Definitely back the wolfpack even if I am in Florida!
16 miles?! I’m still working on 1! Very motivating!
whoa 16 miles on the treadmill-you are a rockstar! I’m training for my first marathon, would love an 8:30 pace but we’ll see!
Why thank you 🙂 Good luck on your marathon!! That is an awesome pace for your first marathon! Not anywhere close to what mine was 🙂 I was MUCH slower…look forward to hearing how you do! What marathon are you running?
LOVE that treadmill workout!! pinned to remind me to do it later. I’ve been doing some different runs this year with pacing and really like it!