Active Recovery

Good morning.

Recovery from last weekends 1/2 Ironman has gone well. I am one of those who believes in "active" recovery. I don't just sit around waiting for the body to feel good. I get up and move around. This helps get the blood moving and promotes healing.

I started my week with a 6 mile slow run on Monday. I was happy with the heart rate data. I thought it would be more elevated.

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:37 0:04:23 1 0 7 9:37 4:23 5:52 114 128 0 58
2 0:09:14 0:04:08 1 10 0 9:14 4:08 7:05 118 124 0 60
3 0:08:57 0:04:13 1 3 0 8:57 4:13 5:45 120 126 0 54
4 0:09:18 0:03:11 1 0 2 9:18 3:11 6:12 119 126 0 53
5 0:09:16 0:03:45 1 0 6 9:16 3:45 7:11 121 130 0 48
6 0:09:05 0:04:45 1 6 8 9:05 4:45 7:47 124 129 0 55
7 0:00:48 0:00:28 0.09 0 0 8:57 5:09 8:18 123 125 0 4
Summary 0:56:18 0:24:53 6.09 19 23 9:14 4:05 5:45 119 130 0 332


Tuesday was an actual day off. Sometimes taking a full day off is a major accomplishment. It is so so hard to do.

Wednesday I decided to exercise on the elliptical and got in a smooth non-impact, blood pumping 4 miles. The elliptical is a terrific machine.

Thursday I ventured back to the pool and decided to begin working on bilateral breathing and other techniques. It went pretty well. It will be nice to work on drills for a while and not worry about speed so much. I also did a few lengths of breast stroke to work other swim muscles.

Since I am still preparing for the Chicago Marathon I decided to run an 8 miler late Thursday afternoon. It was another hot day with the temps around 90 degrees. We also had very windy conditions. Heading west was a real test. I decided not to fight the wind and just ran easily. Nevertheless it was a good run. I got in two miles at marathon pace and then relaxed as I headed home into the strong winds:

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:51 1 0 6 9:09 8:51 7:11 121 134 0 64
2 0:08:30 0:08:22 1 13 0 8:30 8:22 6:30 131 139 0 65
3 0:07:57 0:07:53 1 0 0 7:57 7:53 6:46 141 145 0 67
4 0:07:56 0:07:55 1 0 19 7:56 7:55 6:02 143 148 0 65
5 0:08:13 0:08:09 1 20 0 8:13 8:09 6:06 143 151 0 67
6 0:08:18 0:08:13 1 0 3 8:18 8:13 6:21 147 154 0 70
7 0:08:28 0:08:20 1 0 4 8:28 8:20 6:54 145 151 0 63
8 0:08:25 0:08:16 1 6 8 8:25 8:16 7:37 146 153 0 65
9 0:00:37 0:00:36 0.08 0 0 8:10 7:49 7:25 150 151 0 6
Summary 1:07:37 1:06:35 8.08 39 41 8:22 8:14 6:02 139 154 0 532


Today was another non-impact 4 mile elliptical workout.

Just a little over 2 weeks before the marathon. One more sorta long run this weekend then its all downhill. Two more weeks to taper and refresh. I'll be ready.




-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."

* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin