Progression Session
I thought I had done progression runs before today. Turns out I have not and they were all forgeries of the real thing of which I experienced today. Today some of the BAA guys, Chris, Pat and I met at the Memorial Bridge for a progression run on the river on Artie’s famed 5 mile course out to the Double Tree bridge and back.
Here is the data from my watch:
.5 2.56
1.5 5.58 8.52
2.5 5.42 14.35
3.5 5.52 20.27
4.5 5.38 26.06
5.0 2.56 26.06
.06 29.07 (doubletree turn-around split)
5.5 2.47 31.55
6.5 5.40 37.35
7.5 5.40 43.16
8.5 5.23 48.39
9.5 5.30 54.10
10 2.50 57.01 (took an orange gu with 6 oz water)
10.5 2.40 59.41
11.5 5.21 1.05.03
12.5 5.13 1.10.16
13.5 5.15 1.15.32
14.5 5.09 1.20.40
15.5 2.37 1.23.19
.06 1.23.25
16.0 2.33 1.25.58
17.0 5.32 1.31.30
17.5 2.45 1.34.16
There it is. The whole workout went really well until I tried to drop the last two miles sub 5:10. I had a lot of trouble at the faster paces after about 16 miles. This was my third hard effort in a row at a distance of at least 10 miles and I believe every time I do it I feel a bit more comfortable. All systems go for a 5:24 pace goal at Chicago. I just hope a nice pack forms at the start and I can just tuck in and go unconscious for about 14 miles. As long as I do not run a mile faster than 5:20 for the first 18 miles I will be ok. Now begins the dicey job of bringing my mileage back down below 100 miles per week and starting to ease into my taper. 115 miles this week for those of you scoring at home.
Yesterday was a nice 11.5 in 1:17 with Dan at Walden woods. We took it easy because we knew we would be hammering today.
The best news of day came from the Patriots and their pantsing of the undefeated Cincinnati Bungles at home. Did Laurence Maroney ever put a hurting on those defensive tackles. Just gashing them for over 120 yds. My boy Tom Brady looked like his old championship self hitting more guys in stride and making some touchdown passes. Just when everyone leaves the Pats for dead on the roadside they come back and lay the smack down on a play-off caliber team on the road. The Dolphins lost to the Houston Texans today and they come to the razor next week. Best of luck to them.
That’s all I got.