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Old 12-02-2017, 12:31 PM   #171
TheEd
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how's your recovery going?

TheEd
ps.. apologies for the slow reply, email problems from the forum need to be fixed
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Old 13-02-2017, 08:17 AM   #172
shadydaz
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Morning TheED.

Thank you for asking, hope all is well with you and the family.

I have been completely bunged up all weekend. was a good call not to try and run through it. Cleared up a bit a feel a lot better this morning so will probably get back to it tomorrow with a 30-40 easy then back on cycle starting Wednesday. Will see how legs feel for having a few days off before deciding whether or not to slow paced sessions down by 10 secs per km.

Will check in again in a few days once I am running.

Darren.
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Old 14-02-2017, 01:40 PM   #173
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take it easy, no rush to return



you will pick up nicely when you healthy

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Old 17-02-2017, 10:40 AM   #174
shadydaz
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Join Date: Oct 2011
07-02-17
5.57km outside
30:32mins
5:28min/km
132 ave hr
145 Peak HR

08-02-17
11.81km outside
63:40mins
5:23min/km
131 ave hr
149 Peak HR

09-02-17
5.40km t/m 1% inc
30:00mins
125 ave hr
134 Peak HR

Then The cold. First run back last night. Still wasn't 100% at start of week but Resting HR has dropped down again and been a consistent 46bpm every day this week so got back out last night.

16-02-17
11.77km outside
64:15mins
5:27min/km
132 ave hr
168 Peak HR

Will get in some base aerobic base mileage for a few days before (third time lucky) starting a new cycle on Wednesday. Legs are a little tight but expected worse after a week off.

Darren.
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Old 17-02-2017, 02:04 PM   #175
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Daz, remember, less is better when it comes to you

onwards

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Old 18-02-2017, 04:42 PM   #176
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17-02-17
11.77km outside
58:22mins
4:57min/km
133 ave hr
162 Peak HR

I read "less is better" the morning after a longer tempo run. blame my legs, they did it of their own accord!

Was planning an early doors long run tomorrow. 2+ hours, nice and gentle.

Should I scale that down a bit? I fancied doing something a little out of the box is all.

On a different note, visited the running shop today. Got some new tabs, a new make too, some Saucony's. Swapping from Assics. They are pretty comfy. Was a long decision trying on 7-8 different pairs. They felt good on Treadmill in shop. Will start breaking them in on the shorter runs next week. Have got the number for a podiatrist as well to sort out some special insoles to help me stop curling my toes when I run. it is less of a problem but still catch myself doing it now and again so removing the problem will give me one less thing to think about when I am running. Will see how I react to these new tabs though first before arranging anything. On a side, side note, the shop assistant was amazed at my cadence on the treadmill. never seen a running stride that long in real life.

Hope everyone is enjoying their weekend!

Darren.
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Old 18-02-2017, 06:12 PM   #177
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the long stride could impact on your legs, have you considered shortening the stride?

do the 2hr run in segments if possible, break after one hr, and then every 20 minutes for the next 1hr

TheEd
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Old 20-02-2017, 08:59 AM   #178
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19-02-17
25.66km
2:18:29
5:23min/km
132 ave hr
151 Peak HR
elev gain 239m

Stops at 12k, 16km 21km as suggested.

A lovely run. My longest ever. Was meant to be a bit shorter but took a run turn and did extra milage as a result.

A couple of recovery runs tonight and tomorrow then new cycle Weds.

Darren.
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Old 22-02-2017, 03:23 PM   #179
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how has the recovery been after the long run?

calf muscles particularly

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Old 23-02-2017, 10:16 AM   #180
shadydaz
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Nothing out of the ordinary, Calves have been ok, a little tight, usual tightness in the right calf anyway. It was mor the quads and hams that hurt. Even some core snd sholder soreness. Recovery is taking a little longer. legas were still feeling it a bit when out last night. Despite the legs, which feel good today and are a bit twitchy (I think they want/need a paced session!) I am running with ease, aerobic fitness is getting better, I can feel it. HRH has been 45bpm for the last two days, a new low.

20-02-17
5.44km t/m 1% inc
30:01mins
128 ave hr
140 Peak HR

21-02-17
6.12km
32:12mins
136 ave hr
149 Peak HR

22-02-17
13.38km
71:02mins
135 ave hr
153 Peak HR

Last night was day 1 of cycle and was out in rain for the session. I even enjoyed that in my shorts (no skins as it wasn't raining when i got changed)! Goods stretch afterwards and a piping hot Epsom salt bath soon sorted the legs out.

Darren.
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