Notes
Today was "long progression run" day, 90 minutes divided into progressively faster segments. I chose to do it on the trail which added an extra degree of difficulty, particularly in the final segment when I had to climb Olley Lane and its massive hill. Because of that hill, I wasn't quite progressive on the pace -- I ended up covering the same distance over that segment as in the 2nd segment -- but the effort certainly was more intense. I definitely was feeling the fatigue on Olley and had to really push hard to get up it. As I neared the end of the segment, now back in the neighborhood, I worked on kicking it in and gave it all I had in the final minute. I was glad to be cooling down after that. It was definitely a tougher workout today at 11.8 miles than last weekend's 14.5 mile long run was.
The run broke down as follows:
Segment 1: 3.53 miles
Segment 2: 3.77 miles
Segment 3: 3.77 miles
Cooldown of 0.71 miles
Training Plan Entry
Progression
1:30:00
90 minute Thirds Progression Run: Run the first 3rd of the run easy, the middle 3rd - medium, and the last 3rd - medium to hard.
RUNRR