Pretty Good Recovery

After feeling so crook at the end of Nepean, I assumed that I'd be having a very easy week. However, after a couple of hours kip in the afternoon, I joined tiger angel for the second half of her one hour walk. Boy, does she walk fast! Most of the time I was left panting and gasping in her wake, but by the end of it I was feeling loose limbed and pain-free and I woke up on Monday feeling 100%. Amazing! I'm putting in a recovery walk after everything big from now on.

Thus, the week became like many others - Tues 5k run, then ride to/from work; Wed Run to/from work; Thurs Ride to work, Run club; Fri Rest day. The run club session was a killer (both TA and I were sore on Friday), but it really set me up for the CR5k on Saturday.

The session was

• 1 x 1600 (400 splits - 1:46, 1:50, 1:51, 1:51)
• Rolling 100's (Sprint 70, ease down to the 100, then jog back to start - 22, 39, 21, 42, 20, 43, 20, 42, 20). The first split is the 100, the 2nd is the jog back and so on. As you can see here and below, the 100s got faster and the recoveries got longer :-)
  
• 2 x 800 - Missed the first split, 1:35, 1:30, 1:35
• rolling 100's - 20, 40, 20, 45, 20, 47, 19, 47, 19
• 3 x 400 - 1:29, 1:29, 1:23 (pushed the last one).

I told JD & Langswm at the start of the CR5k that it was going to be either Fly or Die, and it turned out to be fly. I knew after the first km that things were going well - I felt like I'd be able to hold the pace, and the pace was at the better end of my expectations. Splits were 4:15, 4:12, 4:14, 4:11, 4:05 for a finish time of 20:57, being the first time I've gone under 21m this year. Cool!

Tiger angel had a bit of a gut ache before she started, but started nonetheless. Unfortunately, I think she started a little too enthusiastically which is quite strange as she normally has metronomic pacing. A 2:30 first 500m sent her well and truly anaerobic, and although she held on to 5:30s for the first 4 k, she never recovered and she had to retire :-(

The run back was pretty good though; we ran together and she ran strongly - in fact when JD & I stopped for a drink at Rodd Pt, she ran on and we didn't catch her until we got back to the Rowers.

Finally, on Sunday morning we went for a bush run - TA did the first hour with me, then I went back in and did another 90 minutes, giving me my longest run since January and TA's longest since May. It's all good! :-)

Looking forward to the Central Coast on Sunday. TA's doing the 9k and I'm doing the half with JD and Eagle. It's gunna be fun :-)

Gnome