I had forgotten how much a 13 mile race takes out of me. Even with a super light week last week, I feel like I’m just now recovered from the half. Now that I think about it, that’s right in-line with “my formula” for recovery from races, which is to calculate the race distance in kilometers and then divide that by 2. So for a 10K, you’d need 5 days to recover and since a half is 21K, you’d need 10-11 days to recover. Today is day 10.
Week #4 recap
Sunday: Day off
Monday: 4 miles – very easy
Tuesday: 6 miles – very easy
Wednesday: 6 miles – moderate
Thursday: Day off
Friday: 2 x 18-mile bike commute.
Saturday: 10.5 miles with Scott
During Wednesday’s run I tweaked my groin muscle. On Tuesday I did some core work that included leg lifts/raises. Looking back, I’m wondering if that was too soon after the race. My groin still didn’t feel great on Saturday. I was supposed to go 15 miles, but cut that run short. I spent the next 3 days on the bike, but I’m happy to report a great run this morning.
The week only included 26+ miles of running and 36 miles of biking, but I’m okay with that. Recovering from that race was very important. Now, without any races on the horizon, I can focus on TCM training.