Wanted to run for about an hour tonight, so I decided on an extended Kara Goucher NIKE+ Endurance Workout. The audio workout is 40 minutes long, so I basically ran it one and a half times. I must admit I was tempted for a while to double up and run it twice, but with the temperature in the 80’s I was wise to cap it at an hour.
The workout is really easy to follow. After a five minute warm up, you run hard for four minutes which is followed by an easier four minute recovery period. This is repeated four times before the final cool down. Kara chimes in every now and then with certain words of wisdom; she certainly does her best to keep you motivated.
I was surprised to cover just over nine miles in the hour (actually 9.3 in 1:06:00), especially in the heat. Looking back at my log that’s probably the longest run I’ve had since the Frederick Marathon in early May. How embarrassing is that?!
Splits and run details as follows: 7:34 6:52 6:41 6:33 6:31 8:04 6:44 7:04 7:34
Back at the house after a quick drink of water, it was time to do Week 1/Day 2 of the hundred push ups plan. Read all about it here!