Sunday, November 21, 2010

Weekly Training: November 15 - 21, A Recovery Week

(The graphic is from my page at

This week was all about recovery.  After six consecutive weeks of increasing mileage, fatigue became a factor, and I planned a lighter week this week.

I kept the runs pretty easy all week, shortening the distances and reducing the intensity.  I skipped the mile intervals, and a run at tempo pace Thursday was the only quicker-paced run all week.

I thought I could cut back from the 50's to about 40 miles, but late in the week, it became apparent that 40 was too much.  I struggled Saturday, and cut an intended 13 miler back to 8.  By Sunday morning, I started feeling some energy in my legs again, but instead of running long, I opted to keep it light another day.  This turned out to be just what I needed.  I had a good 7.5 miles at a comfortable pace, and finally feel 100% again.  Now, I should be in good shape to run the 10K Turkey Trot race on Thanksgiving morning.

Sunday's run was a nice change of pace.  Instead of my usual long, solitary run, I met up with the local Exygon Fitness Center's Road Runner group for their weekly group run.  I actually started a little earlier, running to a local park, and then to the gym where the group meets.  I've run with the group on a couple of occasions, and know several members.  They run an out-and-back route that totals eight miles.  Runners turn around and return from different points along the way, depending on their intended distance.  The runners tend to fall into groups of similar pace.  There was no way I could keep up with the lead group and paced with Brad, a runner I hadn't met before, slightly behind the lead group.  Brad turned around at the midway point for a four mile run, and I continued solo, catching up to the lead group as they rested a few moments before turning around at the midway point for 6 miles.  They ran a little easier on the way back, and I managed to keep up without pushing too hard. 

They had a very good turnout of runners Sunday, as a local magazine was there to do a feature on local runners.  Our local marathon's site had posted this in advance, encouraging a good showing of local runners for the feature.  The group runs this route near my neighborhood  every Sunday morning.  Most weeks I pass them goiing the opposite direction on my route.  so this was a good opportunity to meet a few of the runners that I wave to on the way by every week.  I met one runner, Celeste, who visits my blog.  Thanks, Celeste!   It's always nice to know that there are people out there reading it!

Running miles - YTD:  1,695.9; November: 133.7; Week: 29.5.
Daily yoga streak still going at 86 days!

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