One of the things that’s great about football season is that you can easily do a long run on the treadmill while watching the game. I did mine today at home on my Sole F80 at a 1% incline (watching the UofL-UK game).
I’ve been doing my long runs at a progressive pace, starting moderately slowly (easy/recovery pace) and ending close to my tempo run pace.
Today, I started at 6.0 mph, or a 10′00″ pace for the first mile, speeding up 0.1 mph for every successive mile. This put the last mile of my 16 mile long run @ 7.5 mph, or 8′00″ pace. For the last mile, I also ran a couple “strides” in the last half mile at about 6′00″ to 6′15″ pace.
My entire run: 16 miles in 2:22:22, or average 8′54″/mile pace.
RunningAHEAD – Strings_n_88keys’s log: View Workout.
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Tags: long run
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