am) 8 miles. Slow and relaxed with my average HR at 130.I capped my HR (as per Chuck's suggestion) at 140 and walked a few times to get it back down. I felt good and sub-7 pace felt easy, I would get distracted and my pace would drop and I would have to rein it in. Chuck is suggesting a longer period of recovery than I had planned on . My fear is adrenal gland stress from too much sleep deprivation and stress. Muscle tissue heals quickly but a burnt adrenal gland will often times never come back to full health. So I am going to play it safe on the intensity and follow Chuck's advice "My suggestion is stay lower for 2-3 weeks now and cross train (125-130HR cap) and then ramp it up week by week in small two-beat increments. A lot of positive adaptations and some true all-system recovery will commence because of it."
This week will be a focus simply on running as long as I feel like.. which could be over 100. I will keep my HR down though. I would also like to throw in more cycling too, not just because I am going to be riding ~300 miles at Chuck's camp in a couple of weeks, but I like it. Last year I traded a guy several pairs of Rudy Project sunglasses for a very nice full suspension MTB that he hadn't used in a couple of years. It's a$2800 Specialized with a few miles on it. I am also watching an old Lemond (Reynolds 853 steel) road frame on ebay right now.. it's at $6.50. Yes- that's six dollars..
I realize that I am back stepping on yesterday's post in regards to my being quite suggestible and here I am today following a suggestion. I think the need to recover thoroughly is a weakness of mine after races so a little help here is good.