Steady Sunday Recovery Run

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Decided to head outside this afternoon for a short run to help shake out some of the stiffness from yesterday’s 20k race - my longest run since the middle of November. The weather was great - mid 60’s with a warm south west wind - perfect for a Sunday afternoon run in January. My only really goal for the workout was to keep it easy and control my heart rate - ideally keeping it under 90% of my max.

After a nice sedate start (7 minutes 53 seconds for the first mile), I slowly picked up the pace and recorded three almost identical miles of 7:21, 7:17 and 7:18. My breathing was nice and relaxed, and aside from moderately sore quads, no doubt caused by the hills at Fort Story yesterday, my legs felt pretty good too.

The last part of the run back to the house was just as easy. No need to pick up the pace and no need to finish with a kick. A nice stress free Sunday afternoon run which will hopefully help me recover from the tough race yesterday morning.

I completed the 4.75 miles in just over 35 minutes - an average pace of 7:25 per mile.

Average heart rate for the workout: 148 beats per minute with a max of 159.

Back at the house I spent 5-10 minutes stretching out my quads and hamstrings, followed by the first workout in Week 3 of the Essential Abs program. All in all a very productive Sunday!