#progressionrun

#puttinginwork in the basement tonight thanks to flash thunderstorms outside. My plan called for an easy 30-45 minutes but once I got going it turned into a 5-mile #progressionrun - 9:40, 9:03, 8:23, 8:03, 7:43. That felt good and made up for the fact I couldn't do a #fastfinish on Saturday due to the heat. #runblr #fitblr #summerrunning #5ktraining #masterstrackathlete #mastersxc #summerrunning #treadmillrunning #mcmillanrunning #mcmillanrunteam (at Mantua, Virginia) https://www.instagram.com/p/B0Pl5GWnY1E/?igshid=idcexf9tl9mb

It's been a while since I made a #trailsandales run at @caboosebrewing but the schedule set up perfectly for it tonight, and so did the weather! Definitely enjoying the brief respite from winter. Today was a recovery day but I felt surprisingly good after a #longrun yesterday. Tonight's 4 miles ended up being a #progressionrun with me cruising in at 7:35/mile at the end. Afterwards I tried the new double IPA on tap, The Line Between. Another superb offering from a great local brewery. #runblr #fitblr #njmarathon2018 #gwparkwayclassic10miler #cherryblossomtenmiler #marathontraining (at Caboose Brewing Company)

Busy day meant logging some late treadmill miles at home in the basement. But I got them done. #boiledfrog #progressionrun started at 10:00/mile pace and added 0.1 mph every 400 until I finished 10k at 7:08 pace. Mile cooldown to finish up. Now back to work. 😓 #runblr #fitblr #fallrunning #treadmillworkout #fairfaxholidayhalf #halfmarathontraining (at Mantua, Virginia)

Solid progression run this morning starting from the new @potomacriverrunning store in Vienna. This was the final high school group fun run of the summer and several of my #leelancerscrosscountry runners showed up to join the group. I started out trailing the back of the pack while the kids all took off, just running my easy pace, but then at the turnaround I decided to jack it up. I took a minute per mile off my pace for a strong #negativesplit #progressionrun. And I caught a lot of those youngins. 😉I've had some challenging quality sessions this week and my body has responded well to them. I'm still working my way back to where I was a year ago but the progress made since April is clear. #runblr #fitblr #summerrunning #armytenmiler2017 (at W&OD Trail)

Had to #kickitoldschool for tonight’s run thanks to the big data hack on @garmin. What somebody wants with a bunch of ordinary schmoes’ fitness data I have no idea. But then it’s valuable to all of us, and Garmin is responsible for safeguarding it, so I guess that’s the point. Anyway, I just switched to regular stopwatch mode so I’d have the most basic number to enter in my log. It was my same old #mantuava neighborhood 7 route. This was supposed to be a #progressionrun with the last 15 minutes or so faster. I kept it super easy for 45 then went harder for the next 15 minutes, and finished with a short cooldown. As I finished the stifling humidity gave way to heavy rain, which actually felt good! #runblr #fitblr #summerrunning #summertraining #mastersrunning (at Mantua, Virginia) https://www.instagram.com/p/CDAVrGYHmEQ/?igshid=qs8cpgfnjahf

Useful PROGRESSION RUNS⁣ tips from @groovc ⁣ “There are many ways to do progression runs, a structured run where you start slower and finish faster, but one of my favorites is run 5-10 seconds per mile faster than the last mile. I like this version because it's gradual, allows me to get a sense of what certain paces feel like, how stay on tempo, and how to finish fast.⁣ ⁣ I wasn't entirely successful but pretty close so I'll take it. It's definitely a challenging type of workout because you have to stay disciplined. Another way way too do them is to break up your run into thirds and simply run the next third faster than your last third. Highly recommend to add a little variety to your runs”.⁣ ⁣ #progressionrun #run #runner #running #runtogether #runalways #runculture #runhappy #instarunners #runnersofinstagram ⁣⁣⁣⁣ #ultrarunning #ultrarunner #trailrunner #trailrunnerwithnotrail #fitness #getoutside #cardio #active #niketrail #niketrailrunning #soarrunning https://www.instagram.com/p/B_uXq-1H4y0/?igshid=1cpbo7y47wqgz

7:39 AM: 15 min elleptical warm up followed by progression run. . 2 km each at 10, 11, 12, 13 & 14 kmph speed. 2 km cool down at 9.5 kmph. . PC: @patilyogesh553 who insisted that he take one and promised to start running again 😀 Thank you! . #Runners360 #progressionrun #marathontraining #nike #pegasusturbo2 #nikeplus #nikerunning ##nikerunclub #werun2019 #werunmumbai (at The Fern Hotels & Resorts) https://www.instagram.com/p/B0SzJrvHI9f/?igshid=1dif6cdq0ff5s

7:39 AM: 15 min elleptical warm up followed by progression run. . 2 km each at 10, 11, 12, 13 & 14 kmph speed. 2 km cool down at 9.5 kmph. . PC: @patilyogesh553 who insisted that he take one and promised to start running again 😀 Thank you! . #Runners360 #progressionrun #marathontraining #nike #pegasusturbo2 #nikeplus #nikerunning ##nikerunclub #werun2019 #werunmumbai (at The Fern Hotels & Resorts) https://www.instagram.com/p/B0Sy014HiCE/?igshid=ok7lowoj30ek