Fitness Friday

Fitness Friday + McMillan Running

WOO!!  We made it to Friday!  I am super excited for the weekend because Chris, Emmalyne, and I are headed to Orlando for the weekend.  We have the opportunity to attend a marriage retreat hosted by the Army.  I have heard nothing but good things about the Strong Bonds retreats and I have been hoping for the last 5 years that we would get the chance to go.  Maria has raved about them and now I can’t wait!  I am using today as my rest day for the week but I did manage to squeeze in a great week of workouts for Fitness Friday :)


Fitness Friday



Fitness Friday - Monday Workout


Monday morning I hit the gym for some group fitness classes.  I did boot camp first and had my booty handed to me.  My shoulders and legs were jello.  It felt great afterwards to stretch it out in vinyasa yoga.



Fitness Friday - Tuesday Workout


Tuesday marked day 1 of half-marathon #4 training.  It was an easy 3 mile run with an average pace of 9:14 … definitely faster than my goal.  Which for once isn’t a good thing but more on that in a minute.  After the run, I did a CrossFit WOD in the garage.  4 rounds of tabatas for wall balls, sumo deadlift with high pull, box jumps, and push presses.



Fitness Friday - Wednesday Workout


My time at the gym started with 5x400m repeats at 5K pace.  I did each 400m at 7.2 mph and then recovery at 5.7 mph.  Followed the speed work with a WOD that left me breathless.



Fitness Friday - Thursday Workout


Yesterday was another great day with running and yoga.  I went to Awakening Yoga Studio (my fav) for intermediate vinyasa flow.  It ended up being myself and a friend so we got tons of one-on-one adjustments and attention from Lisa.  It was an awesome class and challenged me.  I headed to J.F. Gregory after for a quick 3 mile run on the trail.  I averaged 9:34 a mile so I am getting better at slowing down.



Today will be my rest day since I have 2 runs planned for the weekend.  Plus we will be driving and diving right in to our marriage retreat :)


So why did I bring up needing to slow down on my training runs?


I am trying something new this time around with training.  I will talk more about my plan soon (it’s a lot like my last one) but today I want to talk about paces.  The last three times I have trained for races I found myself pushing my limits on my long runs and trying to run my goal pace every week.  Inevitably 2-3 weeks before the race I would start feeling burned out, tired, and sometimes a little injured.  After the Rock-N-Roll Savannah last month I started focusing on how to change things up for Augusta in August.


I have been aware of the McMillan Running site and pace calculator for awhile not but honestly never gave it much thought until now.  I logged in to the site, plugged in my goal time of 2:10, and got the following paces for my training runs:


McMillan Training Paces


Notice what it says on long runs?  I should be running a pace of 9:33-10:50.  Never once did I allow myself to go over the 10 minute a mile mark in my last training.  After talking with a running coach here I have decided to try to slow things down a bit and see what happens.  My new motto?  Train slow to race fast.


Now I don’t know if this will work or not but I figure it’s an experiment worth trying.  Long runs are about building mileage and endurance anyway.  I am thinking my body will hold up better if I slow things down.  If it works it works.  If it doesn’t then I will try something else next time.


Do you train slow or fast?  Have you used the McMillan running pace calculator before?  Did it work?

Like what you see?  Make sure to subscribe to my feed!  I would love to hear from you on Facebook or Twitter!  Need a daily dose of Emmalyne?  Find us on Instagram!

Published by

Madeline @ Food, Fitness, and Family

Healthy living blogger sharing my love of yummy eats, sweaty workouts, and my sweet family!

25 thoughts on “Fitness Friday + McMillan Running”

  1. I love your photo’’s a great way to remember your workouts. Putting on my to do list.

    I’ve heard about the McMillan Pace calculator but I’m not that far in my running ot need that type of tool
    Carli recently posted..Wanted: Guest BloggersMy Profile

  2. Have a great weekend! My family has gone to strong bond events before and loved them! We went to myrtle beach in September and got to stay in a condo! The best group stuff I have done is “laugh your way through marriage ” hope you guys do that one because its funny and so true!

  3. Yes! Slowing down, especially on long runs (and sometimes on one other easy mid-week run) can definitely help. When I’m running 3 days a week, I make my long run count with more speed. Otherwise, I slow way down on the long run… much less recovery time, and your body learns about speed from any tempo or interval work you do. I’m excited for you, hope you see a difference!
    Laura recently posted..Half Marathon Goals for SundayMy Profile

  4. I haven’t tried the McMillan training technique, but I did just recently hear about it, and it piqued my interest, since it does seem to make sense! I’ll be interested to see what you think! Have a great weekend, hun :)
    Caitlin recently posted..Fun Facts FridayMy Profile

  5. As a coach (and runner who is coached this way) I love the McMillan thought. Your body needs to learn to perform well in your lower heartrate zones to make it through the entire race. Stick with the paces and if they seem too easy maybe your goal isn’t enough :) The speedwork is a great addition and way to improve speed and power.
    Jen recently posted..Getting my butt kicked!My Profile

  6. I think the McMillan calculator and other similar ones out there are great for setting goals. As for running “slow,” you have to slow down. Running faster all the time or not dropping below a certain pace because it feels creepishly slow will do nothing but wear you out.
    David H. recently posted..Farewell 26.2 (sort of)My Profile

  7. Yes! The McMillan calculator is a great guide for race training. I used this tool to help improve my time for half marathon #3 and was able to cut my time by 5 minutes!

    I’ve also not been injured once since slowing down the race training runs. It’s amazing to feel so great!
    Aundra Weissert @ Fit for Life recently posted..Morning RunnerMy Profile

  8. I learned after San Antonio training that as much as we all want to see fast numbers on our garmins, it really is only doing us harm in the long run. Some runs are meant to be fast, some are meant to be slower. Long runs are definitely meant to be slower and sometimes we just have to swallow our pride and see a slower time on our watches. It WILL make us healthier and faster on race day.
    Charlotte recently posted..Stepping Out Of My Comfort Zone: The San Francisco MarathonMy Profile

Comments are closed.