Despite a sore throat, which has stayed with me all week, I woke up on Monday without any 'pain'. That was probably the first time in recent records that I've not had any stiffness / soreness after a race. On Tuesday it was the same story. Now that's really a first - my legs are always sore 48hours after a race!! This signifies either a) I'm in better shape than I've been for a long time or b) I didn't push myself hard enough on Sunday or c) maybe a combination of both.
I had planned an 'easy' run on Tuesday as a bit of a recovery but as I was feeling good I decided to run a the slightly faster 'steady' pace and turn the recovery run into a proper workout. In the end it ended up being a steady-tempo progression 5.67mile run at lunchtime in a time of 37:36 mins i.e. average 6:38 pace @ 158bpm. The mile splits were 6:48 (146bpm), 6:49 (155), 6:48 (159), 6:39 (163), 6:24 (162), 6:10 (169). Quick but not too quick and it felt surprisingly 'easy'.
Looking back through my diary at similar runs during last October/November I recorded 6:45 min/mile (162bpm) and 7:05 pace (157bpm) respectively over the same course. So based on the numbers I'm in better shape now. I've also recorded my resting heartrate at 49bpm. I think that's the lowest number in 15 or more years.
Today I planned a longer but slightly slower run. 7.61 miles in 52:15 mins (6:52 min/mile @157bpm). Once again I found it hard to stick to the easy pace for the duration and I picked it up a bit over the last few miles. The splits were 7:03 (141), 6:57 (153), 7:05 (154), 6:47 (160), 6:38 (158), 6:48 (164), 6:50 (165), 6:44 (168). The run went well but my left achilles was a bit tight/sore during the run ... must be sure to take care of it.
Also I never thought I'd say it but it's nice having the additional feedback from the heart rate numbers. Whatever did I do without them....
The tentative plan for the rest of the week is another steady/tempo run tomorrow followed by some longer easy runs over the weekend.