In my training I always take it easy every fourth or fifth week to allow my body to consolidate the gains made from the training of the previous weeks. Very often this recovery week coincides with a week where I have a race scheduled on the weekend, so it also acts as a bit of a pre-race taper. That was the case this week, and after last weeks big mileage, I have to say I was happy to recover. Here's what it looked like:
Monday January 18th: An easy run on the treadmill at the local YMCA to recover from yesterdays long run. Why the treadmill? Just felt like listening to music and not worrying about traffic and wind. 6.5km
Tuesday January 19th: Morningside hill circuit x 2. Took it easy this week. Legs felt good. 15.5km
Wednesday January 20th: Longboat club run on Martin Goodman trail along Lake Ontario. Ran 3 x 5 minute intervals at 3:50min/km pace. A good run overall, sped up a little on the last interval. Right hamstring a little sore afterwards. 13.1km
Thursday January 21st: Easy recovery run down to MArtin Goodman trail and back through Exhibition place. 12.2km
Friday January 22nd: Another easy run on similar route to yesterday. Definately in Race taper mode here. 11.3km
Saturday January 23rd: No run. Should have had a short run of about 5k, but ran out of time. 0k
Sunday January 24th: Robbie Burns Race in Burlington. The first race of the year turned out well considering I haven't done much more than base mileage. Ran with Rob Campbell as he attempted to break the Longboat Roadrunners club 8K record for men 50-54. Unfortunately, despite both running personal bests (28:46), we missed it by 10 seconds. Ran a 2km warm up for a total of 10km
Week Total: 68.6km
Year to date: 332.1km
Feel refreshed after the recovery. Ready for another big week.
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