Tag Archives: recovery

Recovery run

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I did a good recovery run today. It felt almost perfect in terms of heart rate with everything being under 43. Looking at the watch report I saw I went above that rather consistently. So I wonder why it felt so on track? Actually my overs were pretty isolated to hilly areas and I was getting weird readings fr the first half mile till I started to sweat. I could have tried to moisten the back of the sensors on the strap, but its sort of a pain and I knew that once I got some sweat going then it would be more accurate. I think I really needed a run like that, maybe I will do my long run tomorrow? I am at 30 miles right now, with Sat and Sun to go.

This is the fourth day in a row I have run. So maybe tomorrow should be another short run. Maybe I will do a short tempo tour of SE tomorrow instead. The long on Sunday. Still don’t know where I will go for my long run. Lake of Mystery? Or Tour of Milwaukee?

Cold wet volcano run

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My running partner (I should say partners as her dog, a strapping Irish Setter always comes too) and I took a slow recovery type hill run up to the top of Mt. Tabor and back. The goal was to keep the entire run under our recovery ceiling of 70% max ( my HR at 143 and hers a bit higher at 147). We did pretty good except for the climbing, but even then my HR only maxed at 151. The last two miles of cool down were all under as we plodded back. The rains came right as we got back to my house, all in all a lot calmer weather-wise than was predicted, though I was looking forward to lightning strikes.

I have to say I am liking the G2 as a recovery drink. I think I’ll like the orange mix better than the fruit punch. I really wish they made it without any coloring, the fruit punch is really deep red, it looks like red ink. But I really like the low calories and sugar. I also like that the powders mix really quickly and thoroughly. I have been mixing with more water than they suggest, goes perfectly in my big plastic ice tea tumblers.

Apparently there has been some problem with G2 stock levels. The only flavors I have seen in the powders has been fp and  grape. Even online. The only flavor Fred Meyers has is the fp.

Track work

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After a recovery run on Tuesday (and a day off on Monday) I went to the track to force  myself to do some speed work. I think that is what has been missing from my running these last several weeks, actually I know it. My speed really slowed down after the time off I took going up to Seattle and then the week following being sick. It has been somewhat of a struggle getting back into things. The running itself hasn’t been too bad, but my pace has been really slow and basically feels like I have reverted to where I was a couple months ago before I started including quality runs into my workout. Everything has felt plodding.

Yesterday’s speed workout went ok. After six laps of straights and curves I decided to head back. I was tired and the track was crowded. I kept having to dodge soccer balls, apparently you need like 50 of them to have a practice and they have to be kicked all over the place. The sprints were at a good sold pace and I felt strong doing them. I think it was a good start back to going faster. Now I just need to keep it up. I think a tempo run is in my near future!

Today I am going to do a short recovery run. Hopefully I will be doing it with my running partner, she has been sick and still working with her new dog who will also probably be joining us this morning. No text yet saying she can’t make it, and we are supposed to leave in ten minutes.

Update: I ended up doing the run on my own this morning which wasn’t all bad as I did the miles I wanted to do. I also really focused on doing a recovery run. My goal was to keep my heart rate under my recovery ceiling of 70% or 143 bpm for the entire run. There were a few times it got up to 146, but I did pretty well even on hills. I was surprised to notice that I was able to keep up a decent pace and even keep the HR below 140. Towards the end of the run the final two miles were harder to keep the HR low but I was able to without going agonizingly slow.