Long Run on a Monday

Did everyone have a nice Easter? I hope so. I had an extremely lazy day filled with Skyping family, laying on the couch, and watching basketball. My thoughts and prayers go out to Kevin Ware of Louisville. What a horrific injury. The good news is his surgery went well and he is expected to be released from the hospital as early as tomorrow. Hopefully a speedy recovery is in his cards.

After a nice rest day, I started back at it this morning. I think my early-morning plane ride back to Philadelphia tomorrow will be a sore one. Why? Because this morning I ran farther than I have in almost 8 years (where has that time gone?). I ran cross country as a 7th, 8th, and 9th grader before giving it up to focus my training on more explosive exercises for basketball. It wasn’t odd for me to complete a 6 mile run my freshman year of high school, but as I said, I have not done that in quite some time.

Freshman year of high school at the Hoover meet I believe.

Freshman year of high school at the Hoover meet I believe.

This morning, I chose to return to my long-distance ways. I came across a workout on Pinterest that looked like a good one, so I decided to give it a try. In case you haven’t caught on or are new to this blog, I HATE running on a treadmill. It absolutely bores me. I have to do something to vary the run or I won’t do it at all. This workout has some variation, which is why it caught my eye. It was on a blog by a fellow Iowa girl. You can find the link to the original here.

5 Mile Treadmill Workout

**Set incline to 1.0

Time Speed
0:00-2:00 4.0
2:00-500 6.5
5:00-7:00 7.0
7:00-8:00 7.5
8:00-11:00 6.5
11:00-13:00 7.0
13:00-14:00 7.5
14:00-17:00 6.5
17:00-19:00 7.0
19:00-20:00 7.5
20:00-23:00 6.5
23:00-25:00 7.0
25:00-26:00 7.5
26:00-29:00 6.5
29:00-31:00 7.0
31:00-32:00 7.5
32:00-34:00 6.0
34:00-44:00 Alternate 1 min @ 6.0 and 1 min @ 8.0
44:00-46:00 4.0

Forty six minutes later, I was dripping with sweat, but I felt good. Something about running long distances is extremely satisfying for me. I look forward to some long outdoor runs whenever the weather decides to finally warm up! Until then, I will just have to keep being creative on the machine.

Proof! 5 miles. 46 min. 5 min cool down.

Proof! 5 miles. 46 min. 5 min cool down.


2 responses to “Long Run on a Monday

  1. The day I can run 5 miles in 46 minutes will be the day pigs fly. But I’m pretty sure we’re buying a treadmill this weekend, so I’ll add this to my list of workouts to modify and try. 🙂 Thanks for sharing!

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