...but running 120+ km weeks certainly seems to do a pretty good job of it.
With the leg tiredness & threatening thigh injury I was talking about last week utmost in my mind, I backed off the intensity on the Friday and Saturday runs. I went into Sunday's long run with a little trepidation about the hot spot in my leg, but otherwise being slightly fresher than the previous two weeks. I also had a piece of toast & golden syrup before starting and a bottle of Pocari Sweat (sports drink) at 25 k. As a result I ended up finishing much stronger and was able to extend the run to three hours, 34.7 km. That brought up 125 km for the week.
I went to an extremely enjoyable BBQ party on Sunday evening, at which I somehow assumed grill duties and spent most of the time tending to briquettes, grilling chicken, lamb chops, blackened fish, lamb fillets and vegetables. And drinking some nice craft beers. In other words, I had a ball! Got to watch some of the Australia vs Fiji WC rugby on Dominic's high-definition telly before leaving too. The clarity of the picture was just unbelievable.
So with a touch of a hangover yesterday and another public holiday on the agenda I refrained from a run in the morning. By 4 pm though I was about to climb the walls, so I talked my two sons into accompanying me on their bicycles and we went for a nice slow and easy recovery run of about 9.5 km in 55 minutes, exploring the roads over to Musashi-koyama, Osaki, and back via Gotanda along the Meguro River (drain).
My run this morning again felt like the limiting factor was leg fatigue. I could still some tenderness in the quads from Sunday and other little yips and yaps, especially in the hamstring region of both legs. So again I didn't try to force the pace and just let it unfold at what felt a firm but manageable pace. Again, this meant that while the pace was quite satisfactory at 4:35/km average for the run, the heart rate was very low at 134 for the run and 148 max (hill-related and very little time was spent above 140-142). So, all this by way of prelude brings me to another extremely timely "ask Mystery Coach" post concerning the Lydiard 1/4, 1/2, 3/4 running efforts. The take-away message from this for me, and what I had been more-or-less gravitating to anyway, was that I do not need to push the pace and chase the 150-155HR. Certainly not on these morning runs when my body just seems to be operating at a lower HR. I also think that I'll make a more concerted effort to back off the distance this week, maybe bite the bullet and take a rest day...maybe...then come back for a couple more seeks of harder conditioning before starting the sharpening phase. I really need to sit down and plan it out.