I feared the worst after the hard day on Sunday, but didn’t feel too bad on Monday. Sore for sure, but I didn’t feel as bad as I did after the national meet. I took 3 days off after Lisle, partly because I was sore as heck and partly because since I was on the road my only options would have been Wally World ellipticals or parking lot running. The rest did me good. This time around as I said I felt a little better post-race, and I also had the pool at my disposal to get right back on the horse. I jumped in for a recovery run on Monday, an easy hour followed by a great massage.
The very cunning “delayed-onset” soreness poked its ugly head on Tuesday – knew the pain-free aftermath was too good to be true. Mostly in the form of tight calves, still not as bad as post-Lisle though so it didn’t change much running-wise. The team was running an easy recovery run on the campus grass, so I just joined them. Six miles, just enough effort to get the blood flowing. It was good to run with the team, because they “can” run at a pace that is so slow that I would never be able to do that on my own. It’s hard for them to talk about their teen-antics while they run if they get their heart rate up too much. Do they think I can’t hear them?!? I may be old, but I’m not that old. My kids will have no chance of getting away with things when they get in high school, because by then I will have heard them all….
Feel pretty good by the timeWednesday rolled around, so I once again took advantage of the HydroWorx pool again to get in a little quality work. I invited ex-CV runner and current Penn State club harrier and track podcaster (www.runnershighpodcast.no2minutewarning.com) Ryan Hogan to join me for some intervals in the pool. He is a running nut, so I figured I would give him a “day in the life of Galen Rupp” run. I got in the pool a couple of minutes before he arrived and knocked out two sets of Tabata bounding intervals to get in a little extra work, then after he arrived I let him warm up then we did alternating 1 minute intervals with 1 minute recovery (while the other guy ran). Think we did about 18-20 of them, I finished it off with a 4:20 “mile” repeat before we cooled down and used the massage hose. It’s always fun to show off the pool to runners who have only heard about it, and Ryan did a great job keeping up even though he was learning on the fly. Hopefully he had a good time in the process….
To make it a “high volume” day, I ran a tempo run with the XC girls later that afternoon, probably getting in about 7-8 miles before all things were said and done. Nothing too fast, but I was definitely feeling the almost 2.5 hours I had put on my legs by the end of the day. I’ve been working all week so sleep has been a little hard to come by, so I ended up grabbing a much-needed nap before heading out to the airport that night.
Easy recovery today with the team – 45 minutes on the Appalachian Trail, very slow pace. Felt pretty good after yesterdays work – think I would have been feeling an interval workout had I done it on land, but after “getting after it” in the water I rarely have any post-workout soreness. Not a bad week coming off a hard meet, and what makes it even better is that I don’t feel run down at all even though I’ve put in a pretty solid 4 days. I’m planning on getting some decent “plain jane” miles tomorrow and Saturday, then probably take the day off on Sunday as we are having some folks over Saturday night for a bash that might “go late”. We’ll call it a scheduled day off, but if history repeats itself Sunday may be a “recovery” day of a different sort….