Well my go fast beans departed and left me high and dry for last night's tempo run. Six miles around the local roads; two to warm up, two at 10k pace and two to cool down. The warm up went well, the next two miles were tough and I could feel the tiredness in my legs, I managed to squeeze at an average pace 7:41 for the two miles which translates to 52:45 10k; some five minutes slower than my best 10k time, the last two miles were just a slog to get home. Time to rest up and recover for the weekend, this weekend see that start of my back to back long runs; 3 hours on Saturday and 4 on Sunday. I am going to follow Doug’s plan for a “fake” recovery day to maximize the downtime in between. The plan is to run Saturday morning on trails and Sunday nights on roads. 
Friday, February 1, 2008
Legs don't fail me now!
Well my go fast beans departed and left me high and dry for last night's tempo run. Six miles around the local roads; two to warm up, two at 10k pace and two to cool down. The warm up went well, the next two miles were tough and I could feel the tiredness in my legs, I managed to squeeze at an average pace 7:41 for the two miles which translates to 52:45 10k; some five minutes slower than my best 10k time, the last two miles were just a slog to get home. Time to rest up and recover for the weekend, this weekend see that start of my back to back long runs; 3 hours on Saturday and 4 on Sunday. I am going to follow Doug’s plan for a “fake” recovery day to maximize the downtime in between. The plan is to run Saturday morning on trails and Sunday nights on roads. 
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I did 18 weeks of the weekend back to back long runs and trust me your legs will not be faked by it being a recovery run. Although I will admit you will get use to running on tired legs which is what ultra running is all about. ICE bath.... key. I am sure you already know that :)
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