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Notes

70 min. progression run w/ 10' steady (5:40)

Elected to stay the course and do my normal 70' loop for today's progression run. Finally learned the mile markers so I could get splits. Like last week, made sure to keep the first half nice and easy before dropping the pace down in the second half. The second mile was a nice downhill, then miles 3-5 rolled a bit . Mile 6 was uphill as I started to increase the effort , then mile 7 was a downhill making for an easy transition to a faster pace. Mile 10 was TOUGH. From about 8.8 to 10.2 miles was an unrelenting uphill. On El Camino it is long and gradual, definitely could feel it in my legs but was managing. Linea Del Cielo was a doozy though, very steep. My legs felt like rubber, couldn't get them moving at all. Naturally I was pretty frustrated with my mile split, but I pushed on and had what I thought was a strong last 5 minutes, given that there was still a fair amount of hill in there and my legs were pretty toast from the preceding mile. I think that being able to work through a hill like that and keep pushing afterwards without falling apart is the biggest takeaway from runs like these.

Of course, didn't get down to 5:40 pace once again today, so maybe I should go down to the flats next week. But I thought it was a good effort.

Splits:

6:46

6:29 (downhill)

6:50

6:57

6:35

-- start of pickup --

6:29

5:56 (downhill)

5:50

5:55 (start of uphill)

6:27 (ouch)

5:02 (last .83 miles, 6:03 pace)