some recovery running...

Tuesday evening:

After a recovery day and a-half from the weekends activities I decided last night to go out for an easy recovery run in our neighborhood region to access how my body was feeling. I ran a distance of 4.7 miles in 41:47 for a pace of 8:53 and an average HR of 120bpm. My body felt taxed & tired during the whole run duration but I really needed to get out there to flush out my legs...

Now I can focus solely on Chicago Marathon training once again Tuesday evening...

Wednesday evening:

Track workout night out with the group at Harper College in Palatine, IL after work for myself during this return to track time as I focused on recovery mode of speed work running and cut-back the quantity. The group was running 9 - 800 meter Yasso repeats with a 3:39 recovery lap after each so instead for me I jogged 200 meters to recovery in-between each since I was still recovering from all the racing events recently. After I ran the one mile warm-up I also only did 6 – 100 meter stride-outs with the group.

Below are my 800 meter repeat times with average and max HR values per each one:

800 meters – 3:44 – AHR 133bpm – MHR 142bpm
800 meters – 3:40– AHR 132bpm – MHR 152bpm
800 meters – 3:36 – AHR 138bpm – MHR 152bpm
800 meters – 3:32 – AHR 138bpm – MHR 151bpm
800 meters – 3:33 – AHR 141bpm – MHR 152bpm
800 meters – 3:30 – AHR 142bpm – MHR 156bpm
800 meters – 3:26 – AHR 146bpm – MHR 154bpm
800 meters – 3:25 – AHR 144bpm – MHR 161bpm

The first 4 repeats were run clockwise on the track but the last 4 repeats were run counter-clockwise. I choose to run the repeats slowly going quicker after each one as my running legs got better after each repeat I ran. I really didn't want to push-it last night as my glutes/hamstrings were still feeling the weekends running/racing events. By the last repeat I was feeling good once again about my speed work :-)

I covered 7.6 miles with my warm-up, strides, repeats, recoveries and cool-down mile…

b