Long Runs and Treadmills

Today was to be a 50-minute tempo run. Today I ran on my lunch break in the gym that has a 30-minute limit on the cardio machines – which I push on a regular basis to 40-45 minutes (40-minute run and up to 5-minute cool down).

I think that is really the most I can push it. Now it is coming to the time in my training where my runs are coming up to the 40-50 minute mark and the shorter runs are becoming a thing of the distance past (until taper weeks).

Today rather than the 50-minute tempo, I pushed a 45-minute tempo. I felt good doing 6.5 mph for four minutes and 7.5 mph for six minutes and rotating to the end. I need to step it up to seven minutes at 7.5 mph for the next tempo run.

Today’s Accomplishments: Treadmill tempo run: 5.04 miles, 45 minutes, 8.55min/mile, Crunch Ab Attack

• 4.2 mph warm-up walk for .25 mile
• 6.5 mph run to 10 minute point
• 7.5 mph run to 16 minute point (6 minutes)
• 6.5 mph run to 20 minute point (4 minutes)
• 7.5 mph run to 26 minute point (6 minutes)
• 6.5 mph run to 30 minute point (4 minutes)
• 7.5 mph run to 36 minute point (6 minutes)
• 6.5 mph run to 40 minute point (4 minutes)
• 6.0–6.5 mph run to 45 minute point (5 minutes)

Yesterday’s Accomplishment (Feb 10th): Cardio Sculpt using 5-8 lb. weights; cardio rest day