Monday, June 22, 2009

Recovery week....

My coach uncoached me into a recovery week. I only had 3 runs all week. 2 recovery runs and a long run. I did not concern myself with pace or anything just get some miles in.

I did however put the bike vs run VO2 max theory to test. If 4 running intervals are a bear for me then 4 biking intervals shouldnt be as hard. On the trainer I performed 10 min warm-up, 4 min on/off in a gear high enough that I was working at a perceived exhaustion of 7/8 out of 10, then 10 min cool down. I had little to no cardiovascular limit but my legs sure limited performance. I felt the increase in leg work. I did however also get a good swim in. I went 15 laps with gloves then 5 with out. Saturday I played in a softball tournament that we qualified for a "world" tournament. For sundays run I was quite sore but I wanted to get the miles in anyway. 7 miles in the wind. I think it was about an hour and 10-12 min of so. Slow, get em in.

Today I wanted to get a longer swim in then I have in a while. 25 laps or 1250 meters. Total 32:41. Here are my splits for every 250 meters or 5 laps. 6:12, 6:37, 6:38, 6:51, and 6:19. Rough average of 6:29. Id like under 6 for vegas and silverman. Back to speed this week.

"Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge."
- Dave Bedford, English distance runner who occasionally put in 200 miles a week in training

4 comments:

Karl Stutelberg said...

Gotta love the recovery week. Stil more than most people dream about! Looking forward to seeing you guys and spending some time. Its coming up quick! Karl

B.o.B. said...

Love that quote! So true.

robison52 said...

Your coach didn't "UNCOACHED" you into a recovery week as those recovery days are just as important, if not more important, than your hard weeks! Nice to discover another diehard runner who also lives in Las Vegas (I'm not into tri's as I have limited time to train in three disciplines as I work 12-hour shifts as a Checker Cab driver). I'll keep up with your progress on a regular basis...nice to be held accountable.

Morgan said...

I for one think Recovery SUX!!!! :) BUT you need to enjoy it for what it is and rest up!