Sunday, November 19, 2006

Recovery Week 3

Weekly Review
Total Miles: 49.0
Number of Workouts: 6
Stretching: light on the pre-run, better on post-runs
Yoga: One
P\U, S\U: 250\500

Notes: Muscle recovery feels like it’s done. Running, stretching, yoga, push-ups and sit-ups are coming along nicely.
Issues to Note:
1. None. Strength training is paying off. Core muscles are improved and noticeable on longer distance running.

Next Week Goal:
Up the mileage to 50-60, 1600M mini-lactate test. 5M Road Race!

Out the door for an easy four miler with a few fartleks sprinkled in for variety. I had the urge to go for a MLR, but decided recovery is the better option. It’s nice to finish up three weeks illness and injury free.

Training: am,45,4M 8:11 pace, recovery few fartleks felt fine

Here is one of the trail photos from yesterdays run. BTW, it was only 16 miles, quite a few stops for photo taking and light stretching before the tempo run.

NWR Trail

1 comment:

  1. Nice looking place for a run. Good week Mark, and I'm glad to hear the strength work is paying off. After each marathon I swear to strengthen my abs and lower back, but lose my resolve soon thereafter.