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90 Minute 1/3’s Progression Run

90 Minute 1/3’s Progression Run by rundalel at Garmin Connect – Details.

My Elliptigo PR Initiative plan called for something different today. Greg McMillan calls it a Thirds Progression Run. The idea is to take a run and break it up into thirds. The first third is to be run at an easy pace. The middle third at a slightly faster pace. The final third should be somewhere around marathon pace. It is a sort of fast finish long run. Here is his article…..

I ran my run on the aqueduct in the area of 60th west. I am starting to like running out there as there is always someone out there. Often I run into someone I know…. today it was Jim Pandya. I ran southeast to the 1 3/4 mark and headed back. This first 3 miles were 8:57, 8:30 and 8:27. At about 3 1/2 miles I was back at the car for some liquid and I made a pit stop at the porta potty. Even with the slow downs mile 4 was 8:27. Miles 5, 6, and 7 were run on a second run out to the same 1 3/4 mark. These splits were 8:09, 8:09 and 8:10. I stopped once again for some water and headed out for a third third. Miles 8, 9, 10 and 11 were 8:01, 7:56, 7:51, and 7:47.

The second half of each of these thirds was more difficult due to the presence of the typical morning Antelope Valley wind. By the end of the very last mile I was basically racing…. This is probably not exactly what Greg had in mind, but…..

I will take it easy tomorrow.  I have a GO on the schedule.

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August 2014


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