I got yet another text from the Sis over the weekend that had my legs itching for the speed they once easily used. She had crossed off the long run (whoop!) and was elated to have 1) found a route for the distance (remember those pre-Garmin days?) and 2) run it at a pretty quick pace. I was 1) excited that she continues to stick to the plan and 2) a little surprised by how quick it was run. Yup, color me competitive.
If nothing else, this chick is pacing me for round 2! Fine with my ego, but my legs need to catch up.
Enter, The Progression Run.
At one point, I employed this tactic on almost every run. Slow recovery pace? Nah, I’m good. Easy, consistent runs? Nope. Negative splits and ending sprints? YES, hand them over.
I started slow, sped up, and ended ALL runs with a short sprint. It was just my style, and I stuck to it. It gave me something to think about, an end goal & faster legs. Eventually I used this tactic to keep up with faster run-buddies, and that’s another post (a topic I reference too often).
Somewhere along the training for Marathon #2, I decided to give this “easy run” a try. As it turned out, I had no concept of “easy” and it was training in itself to learn “slow & recover”. Oh, ,I have energy at the end? Great!
Months later, it’s too often that I select “Easy” on my RW log. My overall pace is definitely slower than it once was, and I’m past the deadline for using “altitude adjustment” as an excuse. Game on!
The progression run is second in favorites only to the Tempo, and yesterday was a sign that it’s all coming back. Fist pump! The legs started at 9:30 and ended at 7:30 over the course of 5 miles. And we go from here…
DC Countdown: 7 days!!!! One week, people. ONE WEEK.
What’s your favorite type of run?
How do you choose to speed it up when the challenge presents itself?