There wasn’t anything too exciting about my week of workouts, but I wanted to talk a little bit about my long run workout. Whenever I’m not training for a race but running decent mileage, I love adding in long run workouts to change things up. It can be boring and repetitive to do long runs week after week with no real purpose!
The workout I did on Saturday seriously made the run fly by. I was always thinking about the mile I was running and what was coming next (a harder or easier mile) and before I know it I had covered 9 miles. I ran 2 more to cool down and get home.
There are so many ways to make a long run into a workout, and they can be as hard or easy as you want! I posted these two workouts before: Marathon Focused Long Run Workout and Half Marathon Tune Up Workout and see below for the workout I did this weekend.
Monday: 6 miles with 3 x 1 mile at tempo pace
After last week’s long run, I was itching to try running some faster paces again. While it was hard to get motivated on a Monday morning, I felt good once I was out there.
Tuesday: Strength Training
No pictures from this workout, but it was still a good one!
Wednesday: 5 miles easy
I got out the door early enough that I was able to make my usual 3-4 miler into a 5 miler. I think I’m finally adjusting to the colder weather!
Thursday: Strength Training and Spinning
Once again I got in both my strength training and cross training on Thursday. This meant I could run a few miles on Friday.
Friday: 3.1 miles easy
Just an easy 5k with a glimpse of the sunrise!
Saturday: 11 miles with 3 x 3 mile progressions
As I started out I caught a perfect sunrise, which got me excited for my run. I was planning to follow a modified version of Meredith’s Negative Split Workout which she shared over 2 years ago and I still find myself going back to it whenever I need to mix up my long run!
I started out easy and gradually increased my pace for 3 miles, then repeated that sequence two more times, and finished with a cool down.
This run seriously flew by, and I was proud of these paces. What’s weird is after the hard mile I found it was challenging to really slow down. Even though I felt like I was going so much slower my pace was still pretty fast.
A rest day feels so good after a tough week of workouts!
[Tweet “Long run workouts are a great way to change things up when you’re not training for a race! #weeklywrap #runchat @milebymilerun”]
Do you every incorporate a workout into your long run?
Do you have a hard time slowing down after a hard interval?