Notes
50-60'
Decided to swap today and tomorrow, did my progression run today. A few motivations: I was feeling pretty good this afternoon and was raring to get a harder effort in, I had just mapped out a run that I knew the mile markers for and though was reasonably flat (eh), and I think that for the sake of not bonking Sunday I could use an easy day Saturday.
This was an ok run, a hard effort, and not nearly as fast as I was running one- two weeks ago. It really wasn't all that flat a run - there were no major hills, but the run was rolling constant throughout up and down winding roads. The hills made it very tough to progress smoothly, since it rolled throughout the pace was a little inconsistent. I tried to go for a progressive effort though, trying to hold back early on and then ramping up the effort until the end after mile 5. Splits:
6:34
6:37 (uphill)
6:18 (downhill)
6:40 (uphill)
6:29
6:12
8:01 (1.21 mi)
5:39 (downhill)
6:23 (steep uphill)
I was slamming up that last hill, very hard effort. The locations of miles 7 and 8 are iffy, so the last mile was likely faster and the penultimate a little slower, but ~12' for the last 2 miles seems about right.
Ok run, it is hard to run fast on these hilly routes but this was my fastest run in CA by far. Maybe I will do a BS elevation conversion Summer of Paul style. Also, I'm sure that a lot of my soreness has to do with the mileage ascent... It will pass!