Progressive Long Run (16 miles) while watching the game #twit2fit #runningPosted: September 19, 2009 | Author: bqx40 | Filed under: workout commentary | Tags: long run | Leave a comment »
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.