Today was progression run day. I have been working with Eric Neilsen (http://www.coachericneilsen.blogspot.com/) and we have been focusing on running as I take a small break from full blown Ironman Training. I will be running a marathon in January so that is the focus but this training will also get me ready for IM training come late January.
Next years "A" race for me is Ironman Lake Placid. It stands as the only DNF I have had in any triathlon and it still stings. More on that in another post.
I want to talk about today's run. The first part of the run was an easy hour at heart rate zone 1 and 2 for me. Zone 1 for me is about a max of 148 and zone 2 tops out at about 158. I drove down to Mission Bay for the run because I wanted a change of scenary and an "ice bath" for my legs when done. That ice bath entails me walking into the bay which is probably about 60 degrees this time of year.
At the start of my run I was really uncomfortable. I think it had to do with quite a bit of training this week preceding this run. I ran a little over 6 miles in this hour but was concerned about how I would feel for the next section, i.e. progression.
For the next 15 minutes I was to move up the pace to be in zone 3. That is really running for me. Not jogging, not plodding along, RUNNING. My heart rate is in the mid 160's and it actually felt better for the first 10 minutes. Then it got hard! That last 5 minutes was work!!!
So, now here comes the last part of the progression - 5 minutes as fast as I can go. I got my HR over 170 for this section and averaged about 8:25 per mile. That five minutes took forever.
Finally, the last 10 minutes were all about cooling down. I have to admit I walked most of it, I was spent. The reward, a frigid 10 minutes in the bay for my legs. Burrrrrr.....
All in all, a good workout. I am really seeing the benefit of this run training. Stay tuned for more details!
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