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Long Run Workout

January 16, 2011 (Morning)

Exercise Type: Run

I wanted to do a long run outside, and I had a really good route planned. It was too cold to go long today though. I almost talked myself out of running completely, but after lunch I forced myself to the gym.

Still ended up going pretty far and got a good workout in; it wasn't the one I expected either. I wanted to do a progression run broken into thirds. I was hoping to start at 7:00 then 6:40 then 6:20. Started out too fast again so I modified it slightly. I ended up averaging about 6:40 for the first 2/3. The last 4 miles I dropped to expected race pace (6:20). I was feeling good so I dropped pace to 6:00 for the last half mile. This still counts as a productive progression run b/c I did keep getting faster throughout. It was slightly faster, and probably better, than I planned. Good workout, and I hope to continue doing these each week but increasing the mileage.

3 track, 3 treadmill, 3 track, 3 treadmill

Distance Duration Pace Interval Type Shoes
12.0 Miles 1:18:33
8.0 Miles 53:27 6:40 / Mile   Asics Gel Nimbus 12 (Black)
4.0 Miles 25:06 6:16 / Mile   Asics Gel Nimbus 12 (Black)