Tag Archives: Recovery

Day 38: Long Run in the Snow

Last evening, during my bike/run, it snowed a little bit.  Just enough accumulated to create a little bit of havoc on the sidewalks for my morning 10 miler.  I began with heavy legs on this brisk Saturday morning.  Pushing the pace to a whopping 7:50 seemed like a stretch today but, I did my best to keep it as low as possible within my “easy” zone.  I ran by the Mississippi River this morning for a nice change of scenery and it was quite nice.  I pushed the pace between miles 5 and 8 to around 7:00 just to see if I had any gas left for some speed (I did not).  I was quite wrecked after this run and cherished sitting in my desk all day for recovery.  We are supposed to get a pretty massive snowstorm tomorrow (Sunday) so hopefully I find a way to sneak out before it’s too ugly!


Today’s Gear

Shoes: K-Swiss K-Ona R (2011)

Apparel: Lots of warm stuff, K-Swiss Accomplish track jacket and pants

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Day 35: Lazily, I Ran

Ah yes, the winter chill is returning to Minneapolis.  I decided that I should take advantage of the last couple days of (supposed) decent weather and get back outside.  Tonight I ran through the Kenwood neighborhood (just South of downtown and full of hills).  I made sure not to push my pace too much and ran purely on feel.  I spent the first years of my running life (2009-2012) as a “zen runner” (sans watch).  It’s always nice to get back to the basics and notice what is happening around you instead of being consumed by pace and heart rate.  I’m really happy with where my fitness is going.  I ran ~6 miles and felt great most of the way.  I also saw some HILARIOUSLY gaudy Christmas lights.  I’ll take pictures next time.

Today’s Gear

Shoes:  K-Swiss K-Ruuz (2012)

Apparel: Champion C9 base layers, K-Swiss Accomplish track suit (black pant, white jacket), Hat, gloves

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Days 27-29: Treadmills, Speedwork and Recovery

Again, I apologize for clumping a few days together, it has been a hellacious week at work.  I’ve been sticking to the treadmill for the past couple days to make sure I’m not subjecting my newly recovered immune system to more stressors than really necessary.  Over these three days I’ve run: 7.0 miles, 5.5 miles and 3.5 miles at full recovery pace outdoors.  The 7.0 mile run is the one worth discussing at most length, the 5.5 mile and 3.5 mile runs were both pretty vanilla.

The 7.0 miler was a great test for my 10k pacing and a way for me to gauge my efforts so far.  As I’m nearing the end of the first month in these 100 days, it was a worthy litmus test.  I also decided to flip over to metric world for this workout and I think it really helped to segment my run into more tangible bits.  I ran the 10k in 42:00.  Not blazing fast by any means but also not terribly slow.  4:20 10k pace works just fine for my marathon goals and where I want/need to be to be fully competitive.  I set the treadmill at 4:10/km pace most of the way and just cruised along. I was a bit slower in the start, hence the upshot to 4:20.  I also reached 3:50 pace for a couple km as well.  Again, these are all good signals for my growth.

The next day definitely hurt during my morning 5.5 mile run.  I was sluggish and could only push 7:40/mi for that stretch.  In the evening I reacquainted myself with Cera (my bike) for an hour of a “recovery spin”.  I spun 20 miles in an hour and never let my heart rate go past 155 bpm.  It was a great double.  Thursday was a recovery run with Alex.  A true, honest to god, recovery pace;  9:00/mi.  It was fun-ish.  I really struggle with running slowly and I need to become more disciplined so I don’t get injured.  November has been good so far.  I’m looking forward to my last Novemberian run tomorrow!


Shoes: K-Swiss Blade Light Run

Apparel: All sorts; mainly K-Swiss accomplish shorts and K-Swiss shirts

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3 Spoons Full of Story

For a Plant-Powered Body, Spirit, and Mind

Next Level Fitness

We gain strength, courage, and confidence by each experience in which we stop to look fear in the face

Devon Palmer

Pro Triathlete and Triathlon Coach