6 mile run with 6 sets of 20 second strides on the last mile
Hello my friends! I hope you all had a fantastic weekend. My weekend was great. On Friday night, my hubs and I entertained a few guests at la casa over some tuna tartar, brown rice and wine. I spent Saturday running a bunch of errands, including watching an episode of Scandal (I'm so addicted!). On Sunday morning I woke up bright and early and met my running coach for a much dreaded progression run. I hadn't done a progression run in almost a year, so I was terrified of feeling the pain. Anyway, the workout called for:
6 miles warm up, followed by
4 miles at a 7:00 minute pace
First, let's define what a progression run is: a run that starts off slowly, then it gradually gets faster and it ends at a marathon or interval pace.
Progression runs are beneficial because they get you stronger to run faster. It also helps with leg-turnover and it's just a good quality workout. It also conditions your heart, lungs, muscles, ligaments and tendons for fast speed.
So my run went something like this:
Mile 1: 8:30 min pace
Mile 2: 8:20 min pace
Mile 3: 8:11 min pace
Mile 4: 7:40 min pace
Mile 5: 7:23 min pace
Mile 6: 7:23 min pace
Mile 7: 6:57 min pace
Mile 8: 7:01 min pace
Mile 9: 7:03 min pace
Mile 10: 7:06 min pace
The 7:00 minute pace doesn't sound too difficult, but since I'm working on gaining my fitness back, it was quite breathtaking. I actually did my first mile of the 4 miles at a 6:57 minute pace, which completely took me by surprise. I thought I was going to trip on one of those last miles. My legs were turning so much that I could barely keep up with them. Needless to say, I was breathing heavily and practically moaning. Thankfully I survived and by the end of the workout I was very pleased with my performance.
I'm very excited with the fact that I've progressed so well in my training. After taking 3 months off (because I was pregnant), I began running again 2 months ago at a 10:00 minute pace. I'm looking forward to my training and to racing very soon.
Have you ever done a progression run?
I am grateful for the people that surround
me on a constant basis.