After the race last weekend and the effort put into it the body naturally needs some time to repair itself and recover. This doesn't mean doing nothing, but rather not trying to push the boat out again too soon afterwards.
Monday was a recovery run of just over 4 miles where the legs felt heavy and all over the place, but with the pace slow enough it helped aid recovery. This was followed up with some foam rolling on tight spots in the legs which was painful but seemed to work. Tuesday's session was shelved by Gary as he emphasised the need to recover properly before going again so there was just a 30 minute steady run which along with the warm up was just under 6 miles for the night.
Wednesday saw a return to strength & conditioning class after an easy 5 miles to warm up. The legs showed how they weren't recovered fully during the finisher but that was OK. The tempo session was replaced with a 90 minute easy run which ended up as 10 miles and there was another 6 miles easy on Friday breaking in my new Mizuno Wave Inspire 10's. Legs had been pretty tired as was 6th day in a row running but woke up a bit for the last couple of miles.
With Saturday being a planned rest day as I had to play golf I was hoping the body had recovered sufficiently for the long run on Sunday. This was to be 19 miles and I was out in Stamullen early to get some miles in before meeting with the other from the club for their long run. I got 6 in before joining them. With the early start the legs took a few miles to get going but were grand then. We set off on a 9 mile loop and with the good company before we knew it I was back at the car with just under 15 miles done. Took a drink on board here and a gel just to try it out and set off for another 4 miles. While the legs were tired at this point the pace seemed to pick up a bit which was a good sign. Maybe I just wanted to get finished.
All in all was happy with the run and the week in general. Just over 50 miles covered in what was meant to be an easy week :-)
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