My leg muscles seem to be suffering from temporary amnesia as they were stiff and sore during yesterdays recovery run as if they had all but forgotten the 70+ miles per week they were doing a few short weeks ago, how fickle they are. Two short weeks of relative inactivity and they feign surprise and threaten strike action when they are asked to resume work. It is understandable that the work rate would drop a little but I wasn't expecting the protests (aches and pains). Perhaps it could have something to do with the 30 mile cycle to Inchydoney on Monday.
I had planned to start the return to my normal running schedule (no speedwork though) this morning but to aid recovery (and sleep in - my body has also got lazy) I opted to drop my run. Instead I completed 2.5 miles on the treadmill at lunchtime using a standard workout I have been using for the last number of months - completing 5 minutes at 11.5, 12, 12.5 and 13 km per hour over 20 minutes. I check my heart rate on the handheld monitor on the treadmill 4 minutes into each pace (i.e. 4, 9, 14, and 19 minutes into the run) and use it to assess relative recovery/fitness level. My heart rates today were well up on comparative rates over the last two months as shown below.
I expect the HR to drop back towards Aprils figures over the coming weeks. Although my left calf continues to heal and allows me to run it continues to niggle and remains much weaker than my right (some of the more ambitious strenghtening exercises are still difficult/not possible to do). It's difficult to know at this stage what my "revised" target for Cork should be. I've got a few weeks to think about it.
On checking the results on Sunday I noticed that the guy I passed at the 13 mile mark was the same guy I passed in a sprint for the same finish line in 2007. He must think i'm stalking him. I was right to up my pace after I passed him because there was another guy behind who was targeting both of us (in red below) and I knew by the way the spectators were cheering that he wasn't far behind me.
Tue 5th May
5.17 miles in 42:31 (08:13 pace @ 130 HR)
Wed 6th May 2.5 miles in 19:50 (07:56 pace - treadmill)
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Ha! I'm glad to hear I'm not the only one with that problem. My quads still think that 5 miles are incredibly far and that they should not be expected to run that much.
ReplyDeleteAs for Cork, how about beating last year's time?
I like your blog.I;m waiting for your new posts.
ReplyDeleteThomas, I was thinking that myself. I had a sub 3:10 target in mind (07:00 - 07:10 pace) but a PB would certainly do at this stage (anything under 07:30 average pace). The next few weeks will tell a lot.
ReplyDeleteMaybe you're not quite recovered from the 1/2 either. Not to long till Cork and now if your leg will hold up. Good luck!
ReplyDeleteHi Grellan
ReplyDeleteCongrats on the half marathon and realizing that there are so many more important factors than how fast you cover the distance. It sounds like you really enjoyed the journey and didn't get all caught up in the time.
Best of luck and take care of that calf.
It won't take long to get back to those earlier HR levels. Just train consistently and don't get injured - which is easier said than done!
ReplyDelete