|Obviously enjoying mile 21|
The general idea is that gentle exercise leads to much faster recovery than full rest, even if that sounds counter-intuitive. My usual pattern is to run 5 easy miles each morning until I feel better, then 8 miles and then the I'm back to normal training. Barry would probably recommend hill walking instead of recovery runs but since I have found that they work so well for me I kept that going, However, I have added 10 minutes of barefoot exercise in the garden, doing squats and box jumps and such kind, I also do similar exercises most evenings.
If it's down to the recovery protocol or increased fitness or the fact that I ran Limerick below race effort, recovery is going astonishingly well. On Monday I could barely tell that I had a marathon the day before; on Tuesday the legs were a little bit heavy. On Wednesday morning I felt fine. Mind, I am not claiming that all effects of the marathon have gone already, but my legs feel so good that I would not be able to gauge any real difference.
There could be another factor in the quick recovery. This one goes against my usual beliefs,
|crossing the line in sync|
As for Barry Murray, he wrote a little summary of the weekend as well. I was a bit surprised that most comments I have received, either here or on FB, were about the bulletproof coffee. We spent 2 days in Wicklow and Barry talked for hours. He mentioned the coffee with no more than 2 or 3 sentences. Why this was the one point most people seemed to focus on, I'm not sure. Personally I felt the functional movement was the one I got the most out of, but as Barry said more than once "everything is connected", so focusing on one particular point only was always missing his point,
Anyway, since I felt so well on Wednesday I didn't just do a recovery run but did a few hill sprints on the same hill as last week. Neuromuscular training is part of Barry's recommendations, so that's where the inspiration came from. Again, I did not count them, though by coincidence I did the same number of sprints again. Well, apart from the fact that I cut the last one short because I felt I'd done enough already.
The races keep on coming thick and fast now in this particular training block. The next marathon is on Sunday. At least I hope it's going to be a marathon. I'm doing the Wings for Life run in Dublin, and if I want to run a full marathon I'll have to run it in 3:08 or faster on a hilly course. Not a given but certainly within the realms of possibility. I guess I'll find out.
- 3 May
- 5 miles, 41:11, 8:14 pace, HR 135
- 4 May
- 7 miles, 1:01:51, 8:50 pace, HR 139
- hill sprints
- 5 May
- 8 miles, 1:04:19, 8:02 pace, HR 141