Saturday, June 04, 2005

First Long Run after Marathon Recovery

Yesterday (Friday) was my rest day, my only exercise was a 30 minute walk during lunch with a co-worker.

This morning I got up early, had a small breakfast, then hit the trail. When I started out I really wasn’t sure if my body was recovered enough for a longer run, so I brought my CamelBak and a couple sports bars and just headed out. I completed the first 10K in 60:03, almost exactly what my planned “marathon pace” for September is. I was still feeling really good, everything was working like a well oiled machine, so I kept going. I slowed down a little bit and ran the next 10K in about 66:00. Towards the end of this stretch my legs were starting to get a little tight so I turned and headed home. The total distance that I ran was about 24K/15M, in 2:29:54, which is an average pace of 6:15/K (10:02/M). My legs are kind of sore, but no problems with cramps, pain or anything like this. I think it was just about the right distance to start up my long runs again. We’ll see in two weeks when I try 26K/16.1M!

Summary of Today’s Training:

Warmup;
1 set 15 pushups, 1 set 25 sit-ups;
24K/15M run (1x 1min. pee break and 1x 1min. walking break to eat sports bar).
1 set 15 pushups, 1 set 25 sit-ups;
Cool down.
Conditions: 07:00; 22C/71F, humid, partly sunny, no wind.
Feeling after training: Legs very tired, but no cramps, pain or other surprises.

Diet Stats:

Still stuck on 76K/167.5lbs..

Comments:
There you go--on the road again. It sounds like you are right back on track. Good for you, Jack.
 
That sounds great, glad it went well!
 
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