After taking Monday completely off from running, I did an easy 4 miles during lunch on Tuesday, and then hit the track later that night to get some turnover in the legs. I did a ladder workout of 300 to 700 (200 rec) with my friend Paul. The workout went surprisingly well and the turnover felt smooth. Today, I did an easy 10 miles on trails. I expected some heaviness or fatigue in the legs, but none at all. This is not only a positive sign of how quicly my legs recovered from Berlin, but also a confidence booster that the fitness is still high.
300 - "55
400 - 1:14
500 - 1:35
600 - 1:52
700 - 2:13
700 - 2:14
600 - 1:53
500 - 1:31
400 - 1:10
300 - :51
Mon: DNR; core exercises
Tues: Noon - 4M @ 7:02 pace; PM - 9M including ladder of 300 to 700m.
Wed: 10M @ 6:56 pace
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