I have managed to avoid injury but something is clearly not working as it should. I know that it takes me several months to recover from a 24 hours race but I am not used to the legs still feeling so off 2 months later, and every time I think finally there is some real progress happening, something goes wrong again.
When I came home from my holidays I genuinely thought I was very much recovered after some thoroughly relaxing days. The first 2 runs back home seemed to confirm that, only for my illusions to be smashed once more with a nightmare run on Saturday.
We have now pulled the emergency cord once more. Two weeks of low mileage and almost entirely at slow pace are ahead of me. 5 days into that program I can still sense some heaviness in the legs, though that might just be in my head. So, basically every morning I head out keeping the HR below 136, something I would not even remotely have contemplated when I was making up the training schedule by myself.
There is a tiny bit of variety - I did some fast strides at the end on Monday and today (Thursday) was a test. 1 mile warm up, 5 miles at HR 135 (as close as possible), 1 mile at 90% effort, 1 mile cool down. Keeping the HR at 135 worked surprisingly well, I guess I'm tuned into that kind of effort by now. I then ran the fast mile entirely by feel, though I wasn't entirely sure how much effort 90% effort actually is. I'm sure I would have run faster had I checked the watch - 6:43 pace used to be my marathon pace, and that doesn't feel like 90 % effort.
There is more easy running to come. I know I'm an ultra runner, therefore running slowly should be second nature to me. Maybe I'll get used to it. That's bound to be a good thing when race day approaches!
On a side note, my left knee started hurting. A few years ago that would have set off all alarm bells but by now I've been through this a few times. It hurts when running downhills and, strangely, when I go to bed. Running on the flat or uphill is fine. It's a minor nuisance but nothing to lose sleep over.
- 22 Aug
- 7 miles, 1:05:17, 9:20 pace, HR 133
- with some fast strides at the end
- 23 Aug
- 6+ miles, 56:25, 9:20 pace, HR 131
- 24 Aug
- 4 miles, 37:54, 9:28 pace, HR 131
- 25 Aug
- 8+ miles, 1:10:17, 8:44 pace, HR 138
- 8:46 / 9:01 / 8:54 / 9:11 / 8:57, then 1 mile @ 6:43 (HR 163)