My post-half marathon recovery:
Sunday: rest
Monday: 25 minutes of “gentle” yoga; ran 1.95 miles, easy.
Tuesday AM: ran 4.35 miles, easy
Tuesday PM: 5 mile fun run in a test pair of Kinvara 3s. Minutes from the run, I realize I rushed out the door wearing my heart rate monitor, but without my watch.
Wednesday: 8.2 mile leisurely bike ride
Thursday: ran 6.14 miles, easy
Friday: 5 mile leisurely bike ride at the beach
Saturday: rest.
Sunday: ~5 mile crazy hike at Tar Creek in Los Padres National Forest. We thought it would be relatively easy given the distance, but were not aware of the rock climbing involved to get down to the water (which, by the way, is a rarity around here. For example, the “river” that runs through my town only had water in it during a torrential downpour). While the rock part was tough, it was still fun though.
^Those teens were diving into the water. We wore our suits, prepared to go for a swim, but I’m pretty sure their discovery of a water snake changed my mind. It didn’t stop them from continuing to swim though.
I guess I’m still “recovering” if you go by that rule where you’re supposed to rest one day for every mile that you race, but I don’t and my legs feel fine anyway. So far this week I ran:
Monday: 6.05 mi easy
Tuesday: 6x400m with 1 minute rest. Running it on a bike path after I’ve gotten used to running on a track made it a little tricky to gauge if I was on target. Ran them in 1:55, 1:48, 1:45, 1:49, 1:47, 1:52.
Wednesday: 3.09 easy
I’m planning to get in a few more runs: at short tempo pace (8:23), long tempo pace (8:53), and a couple easy runs before the 10k I’m signed up for next Wednesday on July 4th. I just borrowed the last week of the Run Less Run Faster 10k plan because I didn’t really know what to do with myself, but knew I wanted to get in a few faster runs so my legs know what to do. But, hey, even if I don’t run it well, it’s my first 10k and will therefore be a PR.
And just for fun, the day after my half marathon, unbeknownst to my husband and prior to him calling me a data whore, I pulled up little reports in Garmin to compare my running so far this year to the same date last year (up through June 17th).
Change from 2011:
Distance: +36%
Time: +~21%
Elevation Gain: +207%
Avg Speed: +11%
You really are a data whore, hahahaaha.
ReplyDeleteWater snakes make me change my mind about swimming too. Yuck!
Haha I love the 'data whore'... I think I might be one too :D
ReplyDeletePS I gave you a shout out on the blog earlier this week!!
Data is addicting! I think I am well on my way to joining this fine club of "data whores".
ReplyDeleteLol you truly love you some data! IEP meetings must have been so fun for you, especially the full evals. That's awesome to see how much faster you've gotten tho. How do you know your long and short tempo run pace? I'm doing a 10k on the 4th too, in Irondiquoite (no clue on spelling). I haven't trained for speed at all!
ReplyDeleteguilty as charged!!
DeleteI'm using the training pace tables in the Run Less Run Faster book based on my May 5k time. I also like the (free!) McMillan Running Calculator: http://www.mcmillanrunning.com/calculator/ You can enter a time for any race distance and it gives equivalent performances at other distances + training paces. I've cross-referenced and the numbers I get on the McMillan site are close enough to the times in my book. Pacing myself for a 10k will be...weird. I hope I don't go out too fast. Good luck at yours! You were very close on the spelling- Irondequoit :)