Today’s Workout – Interval Long Run

Total Mileage: 12.02 miles

Total Time: 01:47:30

Average Pace: 8:56 min/pace

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Continuing with my new tradition from last week, it is time for my weekly running recap.

Monday – Recovery Run.

4 easy miles at a 10:00 min/pace

Tuesday – Progressive Tempo Run.

1/2 mile warm up, 3 miles progressive tempo (8:57,8:30, 7:47 pace), 1/2 mile jog, 30 seconds on/30 seconds off (7:20 pace/10:00 pace) – 4x, 1 mile cool down

Wednesday – Recovery Run.

5 mile easy, slow recovery run.

Thursday – Unplanned Rest – Just kept my legs moving.

2 mile easy run.

Friday – Cruise Intervals.

1/2 mile warm up, 3 x 1 mile repeats (8:00, 8:00, 7:47 pace), 1/2 mile jog between each, 1.5 mile cool down.

Saturday – Long Run.

12 miles all under a 9:30 pace, 1.2 mile cool down.

Sunday – Long Interval Run.

2 mile warm up, 3 miles at marathon pace (8:00  min/pace), 2 miles slow, 3 miles at marathon pace, 2 miles cool down.

Total Mileage – 48 Miles


This weeks joys/success:

1. Sunday’s Long Interval Run

I wanted to do something different on Sunday and after staying up late on Saturday night reading who knows how many running plans I decided to do some interval work, because let’s face it if I want to get faster I need to run faster.

I ran a 2 mile warm up, 3 miles at marathon pace (8:00 min/pace), 2 miles slow, 3 miles at marathon pace (8:00 min/pace), and then a 2 mile cool down for a total of 12 miles.

I went into to this honestly not knowing if I could do this, but I completed both 3 mile intervals. I was tired, had to really learn to become mentally tough, but I completed it with a bit to spare!

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2. Mental Toughness. 

I think this week more than ever I gained more mental toughness. I am realizing that if I want to do this I am going to have to remind myself every day why I am doing this. 

I have to want this BAD if I want to succeed.

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This weeks struggles:

1. Mental Toughness

Along with it being a success I have struggled being as tough as I need to be at times.

2. My Overall Health.

I have really struggled with fatigue this week and even had to switch my days around workout wise.  I went to the doctor, got some blood work, and hopefully am on my way to figuring this out!

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How did your workouts go this week?


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