LONG RUN: STEP PROGRESSION
We had a great group this morning early at 6:00 am for a long run: Ken, Steve, Jason, Albert and me. The plan was to run 3 warm up 5 at 6:00 avg 5 at 5:40 avg and 5 progressing from 5:40 down to whatever you can hold.
We hit the first step at 5:54 avg for 5 miles
Then Steve and I hit the second step a bit quick at 5:33 avg for 5 miles
Then Steve ran one more mile with me over the last step. He had a great run! I struggled a bit on this last section and think it was some leftover fatigue from Thursday's AB. Splits were 5:30, 5:25, 5:23, 5:25 and then I just called off the last mile. My legs were done. I waited for Steve to finish (only 45 seconds back!) and then we jogged the last 3.5 miles back to the cars.
Overall a great run. I did this workout in October and ran a bit better, especially the last five miles. But, I have not done many long runs lately, my weight is up almost five pounds, and I had some fatigue from Thursday, so this is still very adequate overall. I was very impressed with Steve though, watch out for that guy this next year!
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