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Long Run Workout

January 23, 2011 (Morning)

Exercise Type: Run

Finally a legit long run. Unfortunately I did the entire thing inside b/c it is too cold to go 15. Alternated every 3 miles on the track and treadmill.

Did a progression run by dropping 20 seconds per mile every 5 miles. Target times: 7:00 first 5, 6:40 second 5, 6:20 last 5. I ended up being right on pace. I dropped the last mile to 6:00 and turned the pace up again to 5:30 for the last .5 mi. Legs felt great during this run. They honestly weren't that tired from this. Had a period in the middle of this where I was working a little harder than I would have liked cardio-wise, but I got a second wind and it was fine. I think I just got a bit bore and lost focus b/c it was inside. Hope to continue doing workouts for my long run but to increase the long run distance. Feeling really good about this one!

Total time was a 1:39:11 (6:36 pace). Changed shoes after 9 b/c the new shoes were starting to feel strange. That is normal for the first time wearing them so I expected to need to switch out.

Distance Duration Pace Interval Type Shoes
15.0 Miles 0:00
9.0 Miles   Asics Gel Nimbus 12 (b&w) 2
6.0 Miles   Adidas Bostons