Did 11 miles this morning. Next weekend will be my longest training run.... and it is taper-off from then on. Here is the table updated with this weeks data:
DAY | DISTANCE | TIME | PACE
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Sat (11/22) ~7.5mi ~1:02hrs ~8:30 (Not Accurate)
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Tue (12/2) ~5.5mi ~46min ~8:36 (Not Accurate)
Thu (12/4) ~3.5mi ~27min ~7:70 (Fartleks)
Sat (12/6) ~9.35mi ~1:27 ~9:20 (Fairly Accurate)
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Tue (12/9) ~5.5mi ~55min ~10:00 (Did this slow, intentionally)
Thu (12/11) ~4.0mi ~32min ~8:00 (Fartleks)
Sat (12/13) ~10mi ~1:35 ~9:30 (Fairly Accurate)
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Tue (12/16) ~5.5mi ~48min ~8:45 (Fairly Accurate)
Thu (12/18) ~4.5mi ~40min ~8:50 (Fairly accurate, Hill Training in cold)
Sat (12/20) ~9.2mi ~1:27 ~9:30 (Crappiest long run on record, shins hurt from get-go :( )
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Wed (12/24) ~5mi ~45min ~9:00 (Accurate, shins were still hurting)
Sun (12/28) ~9mi ~1:25 ~9:20 (Accurate with some hills, shins feeling better)
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Wed (12/31) ~6mi ~48.5min ~8:05 (Accurate and FAST, shins recovered!)
Sun (1/4) ~11mi ~1:38 ~8:54 (Accurate, with some hills)
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I also may have discovered to the 2 main keys to a fast recovery from a long hard run like the 11miler I did today. IE + CT.
Instant elevation (IE): use a park bench to keep your legs elevated for 10 mins (while sleeping on your back).
Cold treatment (CT): before shower just place legs under cold tap water. Even better is to walk into the ocean after the run, which I hope to try next time.
And ofcourse the general rules of recovery which include feeding and hydrating yourself ASAP and R.I.C.E
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