I’m in week four of the five-week recovery plan. The rest of the summer schedule is now up in the air thanks to vacation and work commitments.
Monday: 7 miles. I kept this in the park and the subdivision next to it. My legs were a little tired from the weekend – Saturday of work and Sunday at King’s Island. 7.05 in 1:00:40 (8:36 min/mile pace).
Tuesday: 5 miles. Hazy shade of winter or something like that. It was just below 50F outside, and worse I ended up parking my car outside overnight. Also, I’m not 100% sure my car has heat 😬. Got the gloves and a long-sleeve shirt out for the run. 5.06 miles in the park in 43:08 (8:31 min/mile).
Wednesday: Rest Day. I felt like running, so I went to the park and ran 3 miles. It wasn’t fast, but I enjoyed it (and the 57F weather was perfect for a short easy run. 3.11 in 27:06 (8:43 min/mile pace).
Thursday: 7 + 8 strides. So my watch is 🤬. I make a lot of use of the Garmin Connect calendar and workouts for this. I currently cannot copy the calendar OR individual workouts to my watch using either my phone (Android) or my iPad. So I ended up running 5 + 7 * 30 second strides (since reading Advanced Marathoning, I’ve converted to 100m strides) and then running the balance of 8 miles. It was getting a bit warm, and there were some very warm and very humid spots. Hydrated with water. Overall, 8.04 miles in 1:11:14 (8:52 min/mile pace).
Friday: 10 miles. Ran this one in the park and the subdivision next to it. Unlike Tuesday, I wore a sleeveless shirt and I would have considered going topless if it wasn’t for the vest. It was also foggy, which meant I was clearing my glasses often. Around 7 miles in I needed to stop in a port-o-let, so I took my gloves off and stuffed them in the unused pocket on the vest where they stayed for the last few miles. Hydrated with Gatorade Endurance Watermelon. 10.05 miles in 1:27:11 (8:40 min/mile pace).
That’s it for the week. 33 miles and a range of temperatures from 49 to 70F. Next week is the last week in the recovery cycle, and it’ll probably be similar to this one (except the plan calls for 5 running days, so I won’t have an unscheduled ‘I just felt like running’ day.