PR For Longest Treadmill Run

Earlier this week I set my first PR of the year!  It’s not quite as exciting as a “faster time” PR and it’s not necessarily one I want to beat in the future, but it happened.

I ran 12 miles on a treadmill.  I’m not sure what my previous PR for longest treadmill run was, but I believe it was somewhere in the 10-11 range.  I did 10.25 on the treadmill a few weeks ago, and I’m pretty sure I had done over 10 another time or 2, but I don’t recall ever being over 11 miles on that beast.

Just Do It

So how did I manage to set this PR?

Well, the weather in Chicago has taken a turn for the worse again after 2 weekends of beautiful, sunny weather (and runs in shorts!)  But I also had specific paces to hit for my tempo workout, so the treadmill seemed like a good option since it’d help make me run exactly those paces.

The prescribed workout was 3 or 4 x 2 miles @ tempo pace.

tempo3216

I started with a 2 miles easy warm-up ranging in speed from 7.2 to 7.4.  Then I cranked it up and started the first tempo.  Since there was no treadmill pace for exactly 7:20, I started at 7:24.  After a few minutes, I pushed up the speed by .1 and then realized there was a 7:19 pace which probably would’ve done the trick, but since I had already run some at 7:24, I stayed at 7:19 for awhile, then pushed up another .1 to 7:13 pace for the last few minutes.  This brought me to finish the first tempo segment in 14:37.  Right on.

Between each tempo effort, I jogged .2 miles easy @ 8:34 pace.

To my delight, the 2nd one felt like I was just running easily and I finished that one in 14:28.  I used a similar pacing strategy – since I was trying to avg 7:15, I started at 7:19 pace then flucuated between 7:13 and 7:08 for a bit just changing it up as I felt like it.

The 3rd tempo effort was when things got a little more difficult, but still hit my time by finishing in 14:16.

And then I needed to hop off the treadmill for a bathroom break.  Therefore, my rest between the 3rd and 4th tempo effort was .2 miles easy, bathroom break, then .3 miles easy to get back into it.

I started the 4th tempo conservatively at the 7:08 pace, then gradually just kept working it down as I could, or throwing in 30 second bursts of faster speeds every so often.  And I finished in 13:51!

After that, I took an easy cool-down, which made the entire run 12 miles.  12 miles on the treadmill.  Woof.  However, because the majority was the tempo segments it felt so much (mentally) easier than a standard ol’ 5 mile run on the treadmill at a normal pace.

I can assure you that it is highly unlikely I will be beating that PR anytime soon.  Or maybe never.  Ideally never.

This was also probably my best workout of this training cycle so far.  Tempo paces scare me the most.  But you know:

“If it doesn’t challenge you, it’s doesn’t change you.” 

“No pain, no gain.”

“Life begins at the end of your comfort zone.”

…and any other quote to that effect.  Maybe I spend too much time on Pinterest/Instagram to be able to rattle those ones off so quickly here…

I need to get better at taking pictures.  Especially pictures that aren’t me on a treadmill.  And then when I do, maybe I’ll juxtapose some inspirational quotes on selfies.  This was definitely my best work of selfie art lately:

IMG_3120[1]

I needed a photo editing app that I could use to overlay text on a picture (so I could post my monthly mileage posts on Insta) and then was experimenting with the other features.  More creativity to come…

What is the longest run you’ve done on a treadmill?

Do you use any photo-editing apps?

2 Thoughts on “PR For Longest Treadmill Run

  1. Good job! My longest was 30 miles for my 30th! It was a terrible winter in Illinois a couple years ago. I did train to build up to it.

Tell Me What YOU Think!

Post Navigation

%d bloggers like this: