My recovery from Connemara has gone pretty well. To be quite honest it is one of the best recoveries I have had after a marathon/ultra, with the sore quads walking downstairs lasting less than 24 hours - maybe the Guinness after the race helped loosen things out.
My first run was on Tuesday, where I joined the Clubs 4 x 1 mile track session - jumping into the slowest pace on offer at about 7:44 miles and while my legs felt a bit tired and achy there were no noticeable niggles. Since then I have run every second day, getting in a reasonably long hilly run with the club on Saturday morning (14.8 miles) with no issues. Today I went out for a impromptu progression run at lunchtime with Brendan (all my runs with Brendan appear to be progression runs) getting down to 6:27 pace for mile 5 before I eased back slightly as I could feel a pain in my right adductor (groin) so i'll keep away from the speedwork or anything below 7 minute pace for a while, no rush.
Given my endurance base I thought i'd look for another ultra to run in the next month or 2 and set my sights on the JFK 50 Mile Challenge in Sneem on 26th May. The only problem is that it is advertised as a walk ,which participants have to complete within 20 hours . No problem there I thought. However I sent an e-mail to the organisers asking was it open to runners and got 2 separate courteous replies saying that running or jogging is not allowed but they'd love to have me walk it. Maybe I could do a Rob Heffernan on it or it would come in handy as training for one of those 24 hour races that require a bit of walking ;-)
Tue 3rd Apr - 6.70 miles in 1:02:30 (9:20 pace - with 4 x 1 mile @ 7:44 pace and loads of standing around)
Thu 5th Apr - 5.64 miles in 42:33 (7:33 pace - Easy run)
Sat 7th Apr - 14.80 miles in 1:59:12 (8:03 pace @ 135 HR - Long run)
Mon 9th Apr - 9.58 miles in 1:11:11 (7:25 pace @ 133 HR - Easyish run)
Tue 10th Apr - 5.64 miles in 39:36 (7:01 pace @ 136 HR - Progression run)