I quickly became familiar with muscle soreness again after Saturday’s race but if you run a hill like that at 10k effort then muscle soreness comes as part of the package. I felt quite sore after the race, felt much better when running the following day but the soreness returned once the endorphins wore off. I had some classic DOMS on Monday, but by Tuesday I felt more or less fully recovered.
Since I seamlessly transitioned from recover from the 10in10 to the taper for Connemara, I never got to do any training other than running very, very easily. My paces picked up a bit as the memory of the 10in10 faded into the past but the effort more or less remained the same. Today, almost 3 weeks after finishing the 10in10, I had to consciously slow down myself for the first time because I felt I was running a bit too fast for a recovery run. Obviously Saturday’s race was the one exception to all that slow running.
I did add a few strides to today’s run – something I suspect I should be doing much more often. I have said that before. I just keep forgetting.
I’m not sure where that leaves me, but I’m going to find out pretty damn soon as Connemara is only 10 days away. I do have another race on Friday evening, my club’s annual 4 mile race, but actually I think it is beneficial to get the legs moving at a much faster pace every now and then, even if you’re training for a long ultra. Obviously you need to fully recover from these efforts; that is absolutely paramount.
I haven’t quiet decided what I’m going to do next week, I’ll probably rest completely for a few of the days and I will try and run 9-minute pace, because one lesson from the 10in10 was that I initially felt really awkward running at a slower pace that what I was used to from training, so training at lower speeds it is.
Did I really say it’s only 10 days? Sh*t, this really is going to happen, isn’t it!
- 28 Jul
- 5 miles, 38:46, 7:45 pace, HR 139
- 29 Jul
- 5 miles, 39:27, 7:53 pace, HR 137
- 30 Jul
- 6+ miles, 46:53, 7:41 pace, HR 140
- 31 Jul
- 8 miles, 1:02:13, 7:47 pace, HR 141