Last weeks 'recovery' run certainly did the trick. My legs weren't too sore on during the week. I don't think that the 20+ run was 'suicidal' as suggested by Grellan but it certainly has taken longer to recover than from a more normal 15+ mile long run.
On Tuesday with still 'heavy legs' I attempted a progression run over my usual 5.66mile route around Ballincollig. The mile splits pace ranged from 7:16 to 6:42 with a 'sprint' at 6:26min/mile pace for the last 0.66miles!! It all felt a bit too hard really. After the first mile my heartrate was in the mid 170's and I was only just breaking the 7 minute barrier. In all 5.66miles @6:58min/mile (39:24mins @ 169bpm avg).
So, on Wednesday I decided to take a proper 'recovery' and not run.
A lunchtime out of the office meeting on Thursday meant that if I wanted to run it had to be early in the morning. So I set the alarm from 5:30am but ignored it and got up at 6:15am instead!! It almost felt like a lie in!! At least the early start gave me another excuse for having heavy legs (still recovering from last Sunday). I headed into town at a steady 7:05min/mile pace reaching the turn around point in 24:58min and a low average heartrate of 144bpm. The overall 77m elevation drop may have been a factor but I was feeling good so on the return leg I decided to 'up' the pace. In general the average pace was less than 6:45min/mile and including the climb up Maryborough Hill I made it home in an average of 7:01 giving an overall of 49:24 (155bpm) for the 7.04mile early morning jaunt.
I spent the weekend in Ardmore so on Friday afternoon I ran the beach and cliff route. An overall distance of 7.47miles at an average of 7:29min/mile (160bpm) - 55:54 minutes. Interestingly, although the last couple of months have been a bit erratic in running terms they appear to be showing some dividends - when I ran this route at the start of June my average pace was 7:50+ and 164bpm.
My wife's family had a clan gathering on Saturday so time for running was out of the question - replaced by time on beach and in the pub.
Unfortunately, the rain came in during the night on Saturday so when the alarm went off I turned over. The extra couple of hours sleep helped clear the Guinness out of my system and when I eventually arose I deferred my run until the afternoon. I also changed the plan and instead of the 'easy' 13+ mile run I went for a 2x4mile progression run (Ardmore to Kiely's cross and back). The first 4 miles were 'steady' uphill at 7:11min/mile (158bpm). After a 2 minute recovery I headed back downhill starting out at 6:22 pace increasing steadily to 5:48min/mile (overall average 165bpm). Although the pace was helped by the downhill it felt good to let loose and put in some fast miles.
Week Total (17/08/09 - 23/08/09) - 5 sessions
33.96miles - 4:06:13 - 7:15min/mile - 159bpm - 77rpm
Summer is now officially over, the family is back from Ardmore and the girls start school on Thursday. So today I was back on the roads around Ballincollig for a 5.66mile run. The pace progressed from 7:10min/mile (143bpm) to 6:24min/mile (171bpm) - it was supposed to be an 'easy' run but I think I overcooked it a bit!! I blame the new running shoes...... Tomorrow will be better.....