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Caleb M. ran: This morning was a lo...
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- 19 miles
- 01:59 time
- 06:15 pace
- 1546 calories
This morning was a lot of fun and a cool experience for me. Went with Zap Fitness over to Todd Railroad Grade Road to help Esther (she was 27th at the Olympic Marathon Trials!) through a long progressive tempo. After a warm-up including some 1:00 segments at 5k effort (to put some junk in our legs), we ran 12 miles starting at 6:15 with the plan to work down to 5:45. My job was to watch the pace, help make small adjustments, and provide morale boosts.
We started out conservative and conversational, running the first 3 miles in 6:14, 6:10, and 6:00. Then we wanted to sit right around 6:00 until we turned around. The next 3 miles were 6:05, 6:04, and 6:00. Then we turned around and let the slight downhill grade progress our pace, staying steady with the effort.
The next 3 miles were 6:07 (includes the turn-around), 5:45, 5:48. Esther was getting a little tight in the glute, but we held up well and ran 5:49 and 5:42. At 11 miles, she did a short float and I kept up the effort, and I finished in 5:38. She still ran 6:00 for the final mile, including the 30-second recovery to let her glute release.
Warmed down with a few more miles including 4 more 60-second bouts @ 5:15-5:20. Those felt garbage-y, but that's the point. I think I did my job well, so it was a good morning for all.