Saturday, June 6, 2009

4 MILE RECOVERY RUN

Plan for today was 4 mile recovery run, run at 10:00min pace; +/- 10secs, meaning 9:55-10:05.

Great day for a run. Just beautiful out there. Blue skies/sunny, temp said 63F. Ran with hubby this time around my usual pond run. Was nice having someone to talk to & reinforce the conversational pace:)!

4miles in 40:19 (avg pace 10:04/min)

According to my Garmin301 splits were:
M1- 10:11
M2- 10:08
M3- 9:54
M4 - 10:05

Legs felt really good. In the past, after a hard workout (and I would consider running yesterdays 10K time trial as hard, I would have taken at least 1 day if not 2 days off after because of being sore), not today, felt great and really enjoyed the recovery run:)

Followed workout immediatley with Core6 workout

Strength Core6:
1-Min Planks 2sets
Bicycles 2sets 25
Oblique crunches 2sets of 25
Crunches 1 set of 25
Hip Extensions 1 set of 25
Pushups 1 set of 20

WOOHOO!! Finally did Obliques. Since hubby was around I asked him to show me how to do them, and I did it. Yeah, now I know how to do them and can do them. Woo Hoo:)!!

After relaxing and a hot tub, did Karen Fowlers 16min yoga for runners. Felt great, and each time I do it it feels better and better:)!!

2 comments:

D10 said...

Glad the recovery run went well. Way to keep up with the core exercises. I am such a slacker in that area! Enjoy the weekend.

robison52 said...

Geez, I wish my home had a hot tub as it would be heavenly after my recovery run today! Keep up the great work!!