Updating the blog has been difficult! Here we go...
Sun 9.9 :: 6.25 miles 44:12 7:05 pace 126HR. Recovery run. Felt very good.
Mon 9.10 :: ~10 miles 1:10:00-ish 7:00 pace. Easy run, watch died. Felt good through six miles, then a bit tired. Very slight quad soreness.
Tue 9.11 :: 11 miles 1:14:27 6:46 pace 134HR. Easy run. Felt solid the whole run. Very slight quad soreness.
Wed 9.12 :: 14 miles 1:32:46 6:37 pace 134HR. Easy run. Felt really good, had to dial back a bit in the first few miles, sneaking under 6:30 pace. Felt well recovered, but a bit cautious still.
Thu 9.13 :: 10 miles 1:04:22 6:26 pace 138HR. Easy to moderate. Picked up a few miles in the 6:00-6:15 range. Feeling quite good.
Fri 9.14 :: 7 miles 44:20. Evaluation run. Writing a separate entry.
Sat 9.15 :: 18 miles 2:00:42 6:41 pace 137HR. Long easy run. Longest run in a while. Steady 6:40-6:50 miles through 16 then 6:25(148), 6:17(149) to finish. Could feel some heaviness set in about 14 miles, but otherwise felt very good.
Sun 9.16 :: 10 miles 1:11:09 7:07 pace 128HR. Easy run. Ran easy with Cindy (thanks g-ma and g-pa!) for four miles, then 6:40 pace for a couple of miles over hills on golf course, then several miles at plus 7:00 pace to finish.
Overall, a solid recovery week with a couple of moderate efforts to prevent that not-so-fresh feeling.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
2 comments:
Back up to 2 hours on the weekend run? You're not going to sneak in a marathon sometime in the next few months, are you?
Nice to see the steady progression in paces after the race this week. I often laugh when runners post the day after a race saying they've "recovered", only to find the soreness kicking in the second day. It's easy to overlook the "D" in "D.O.M.S.". I think looking at the long run a week later is a better way to judge, and yours looks good to me.
Also, the splits for the 1/2 marathon were spooky-consistent...In a good way.
Not a chance! All signs point to Fargo 2008.
I could have easily fallen into that trap, as the day after the race, my legs felt really good. I didn't get a cold bath (just cold rain) after the half marathon, so the soreness was bound to show up. It was minimal though.
I thought the hills would show up in the splits, but there was so much surging going on that everything kind of evened out. It was funny that one of the fastest splits in the race contained the longest hill on the course.
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