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Weekly Workouts: Loving the Long Run

This training cycle I have found that my long runs are my favorite of the week. Since reworking my schedule so that I don’t teach early on Saturday or Sunday, I feel like I have all the time in the world to sleep in, have some coffee, get my run in and relax.


I usually head out around 8:30 or 9 and wind my way through different neighborhoods. The streets are so quiet and I love looking at everyone’s fall decorations. The scenery is extra beautiful with the leaves starting to change and the crispness in the air is so energizing. I try to look at my pace and distance as little as possible and instead focus on how the run is feeling.


As someone who struggled with running injuries regularly in the past, I can’t even begin to tell you how grateful I am for every single one of these blissful miles.

Here’s this week’s workouts!


3.1 mile run at 8:12 pace + hot yoga



Dumbbell Circuit, 3 Sets of 10 Reps:

Flies (20#)
Bent Over Row (20#)
Push Press (20#)
Static Lunges (20#)
Bicep Curl (20#)
Tricep Overhead Extension (one 25#)
Single Leg Deadlift (one 25#

Metcon, 5 rounds for Time:

15 barbell back squats (75#)
10 burpees
15 ab mat sit ups


5 mile run, first 3 miles at 7:50 pace and last 2 at 9:00


Hot yoga


Non-heated yoga


Long run – 9.3 miles at 8:45 pace


Teach Total Strength at the Y

Off to write out my class plan for Total Strength. Have a great week!

What are your favorite types of runs? Easy jogs? Speed sessions? Long runs?


{ 19 comments… add one }
  • Carolyn October 25, 2015, 2:36 pm

    Jen, which running app do you prefer?

  • Michelle October 25, 2015, 2:44 pm

    I’m just getting back into running after a very long break. I just didn’t have the desire to do it but, now that I’ve picked it up again, I’m finding it quite enjoyable so far. I do not have any major running goals right now, just looking to find my groove and get back into it. I like long and slow-ish outside (unless it is a hill, either on the up or down!) and tempo on my treadmill.
    Have a great week yourself! I’m not sure if you have notes on what you intend to blog but if you have a recipe slot please let us in on your chicken parm recipe!

    • Jen DeCurtins October 26, 2015, 11:16 am

      Happy to hear you’re back into running! Enjoying taking it easy for a little while is perfect when you’re just getting back into it. Chicken parm is on the to-do list!

  • Sara @ LovingOnTheRun October 25, 2015, 4:46 pm

    Sounds like a wonderful week of running! Isn’t it great when it all comes together? The weather has been beautiful, just wish I could enjoy the sun a bit more instead of running before it even comes up every day!

    • Jen DeCurtins October 26, 2015, 11:18 am

      I get that! I’m not a huge early morning workout person mostly because I teach and train in the mornings, but I prefer running later anyway.

  • Colby October 25, 2015, 7:17 pm

    Love the weekend long runs too. It’s a great way to just take in the sights. I don’t run with music so it’s really become my me time.

    Also, after you write up your total strength plan I’d love to hear it!

    • Jen DeCurtins October 26, 2015, 11:24 am

      I rarely listen to music while I run! I usually listen to an audiobook if I’m not running with a friend.

  • Cara's Healthy Cravings October 25, 2015, 8:46 pm

    I prefer easy jogs when I am running outside and speeding/ interval running when I am on the treadmill.

  • sarah October 25, 2015, 10:22 pm

    I find that running intervals yields faster results overall than straight running (for me). I like to kick it up as high as I can stand, sometimes even down in the high 6 minute range, and then back up to a 10 minute pace, as a baseline. Every other minute, fast as possible and then back to 10. For up to a half hour. It’s still terrible, but somehow that rest minute lets me regroup. NOT a natural runner, for sure.

  • meredith @ Cookie ChRUNicles October 26, 2015, 5:05 am

    I love long runs for the same reasons 🙂 I look forward to them every single week and love not feeling rushed (most of the time) like I am during the week. As hard as they can be sometimes, long runs (and most runs really) just leave you with the best feeling.

    • Jen DeCurtins October 26, 2015, 11:26 am

      I completely agree! I love that it’s more about the time on your legs than the speed.

  • Gwen @ Nutty G Fitness October 26, 2015, 6:14 am

    Love long runs. Especially this time of year! It is so relaxing to take in the scenery and enjoy the weather!

    • Jen DeCurtins October 26, 2015, 11:31 am

      It’s been beautiful to run here the past few weeks! I can’t get enough of the fall weather we’ve been having.

  • Julie @ Running in a Skirt October 26, 2015, 8:51 am

    Although I haven’t run long in a little while, my favorite runs were those long early morning weekend ones. You feel like you conquered the world before anyone else even gets up 🙂
    SO glad you training is going well.

    • Jen DeCurtins October 26, 2015, 11:28 am

      Haha! I’m usually not an early morning runner, but I always tell my students and clients to be proud how much they’ve accomplished before most people are even awake.

  • Brittany @ brittanyholtz.com October 26, 2015, 8:57 am

    I am JUST getting out of a serious workout funk. I’ve never been much of a runner, but do enjoy intervals outside with the dogs. We go about 3 miles and alternate between sprinting, walking and jogging.

    • Jen DeCurtins October 26, 2015, 11:33 am

      I’m just starting to take Zoey on runs with me, and she loves it! I just have a hard time taking Zoey for exercise and having to leave Sullie at home 🙁

  • Sarah @ BucketListTummy October 26, 2015, 3:20 pm

    I actually prefer longer runs because I can “rest” my mind more. Sometimes the shorter runs, my mind is running because I’m rushed. I enjoy moderate pace, although speed work every so often is nice because I feel more accomplished and that I have made progress in running! What belt do you use for your long runs? Do you use any gels or fuel?

  • Maeve October 29, 2015, 4:30 pm

    I just did your Tuesday strength workout (except I used a 20 pound weight for the Metcon squats) and loved it! Perfect full body challenge! Keep em’ coming pretty please :)!

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