Run: Progression Previous Next

Notes

70 min. progression run w/ 15' steady (5:40)

6 strides

Same loop as last week. Similar plan, run the first 5 miles easy and then drop it down for the second half. Only difference was that this week I wanted to push a little harder a little earlier (15' vs 10'). Felt fine at the start, purposely held back. Started to pick it up once I hit the 5 mile mark. First mile was uphill, but felt strong and found the right effort very easily. Cruises through the next downhill mile and then hit the flats in a great rhythm. As planned hit a faster pace earlier, broke into the 5:40s in miles 8 and 9. As I hit the long uphill, just tried to keep up my cadence and not tighten up too much. I definitely started feeling fatigued a little earlier than last time from the faster pace. Once again got total jelly legs on Linea Del Cielo. Man oh man that hurt. Got up the hill and my legs still were hurting bad but I could move them again and was able to push back to an ok pace.

Spits:

6:48

6:37 (downhill)

6:45

7:14

6:41

-- start pickup --

6:25 (uphill)

5:56 (downhill)

5:46

5:43 (start of uphill)

6:29 (ouch)

4:59 (.83 mi, 6' pace)

So yet another solid run. First 5 miles 6:48 avg, 5.83 mi pickup @ 6:03 avg. Felt great for the first 4 miles of the pickup (admittedly downhill/flat). The uphill was as tough as expected, but I was happy with how I did in the last segment of the run. Don't expect that the tempo next week will be too challenging.

Did 6x15 sec strides on the path along the road after, felt good.