April 27, 2014

Recovery Week

Week of April 21 ~ 27
40.1km / 25 mi.
One extra day of recovery due to a niggle on Wednesday. Decent run on Sunday, though.

Monday
Rest after race on Sunday.

Tuesday
Rest / Weights/core workout.

Wednesday
7:30pm - club track workout.
600/800/1000/1200/1000/800/600
But didn't make it...
2:21, 2:55, 3:35, 4:37, stopped 700m into the 2nd 1000 when my left inner thigh started to hurt.
Obviously running too hard after the race on Sunday. Stupid, should have been an easy day.
The 3:35 felt good, though....

Thursday
Rest

Friday
12:00 - weights/core workout.
2:00 - 16k in 1:29:18 @5:35
10k in 58:12 @5:49, 6k in 31:05 @5:11.
Thigh was ok.
22C/72F, sunny
59.7kg (Indulging myself after the race.)

Saturday
Rest - HS track meet

Sunday
2:30 - 16k in 1:19:01 @4:57
Out: 43:54 @5:29. In: 35:07 @4:23
Felt pretty good, although quads are still slightly sore from the race.
22C/72F, a beautiful day for running.
59.6kg

Next week is the club 5,000m time trial on Wednesday. Would like to run a good one, but unfortunately, the forecast is for rain. Next race is the Sendai Half on May 11.
Hope the weather is nice where you are, too!

4 comments:

  1. WOW ... 4 days rest! Albeit, one of those having a core workout component. Glad the inner thigh issue cleared up so quickly. Might have been better squeezing in a recovery run before that faster (3.35) paced Wednesday workout, but you already knew that.

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  2. Actually, the Wednesday workout proved that I needed more rest, not less.

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  3. I'd say a week of easy running days would do you good after a hard 10 mile race. Interested to see what that sort of fitness gets you in the 5000.
    Nice here recently - still running in a T-shirt, about 17 max today, 11 forecast for Saturday, so perhaps the beginning of winter.

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