Marathon Recovery, Week 4 Results

This is the final week Hal Higdon's Marathon Recovery plan.  The complete details for this week are here.  I did not follow the plan at all, but I had a great week!

Sunday: An hour of cross-training.
Result:  Rode 7.26 miles in 35:43, 12.2 mph

Monday:  Rest
Result: AquaJive, 30 minutes

Tuesday:  Five miles.
Result:  Rode 13.12 miles in 1:23:55, 9.4 mph 

Wednesday:  Five miles.
Result:  Ran 8 miles in 1:28:49, 11:06pace.
I thought about doing a half marathon this morning, but my legs said otherwise.  They weren't quite recovered from Tuesday's ride.  So I ran hills, lots of hills...

Thursday:  Three miles.
Result:  Rested

Friday:  Two miles.
Result:  Rode 7.65 miles in 42:40, 10.8 mph
Les and I took it really easy.  We both had ambitious plans for Saturday.
In the afternoon I also did 30 minutes of AquaJive

Saturday:  Rest
Result:  Ran 14 miles in 2:28:36, 10:37 pace
This was my first LSD since my marathon a little over a month ago.  I had planned to do a half marathon, but after yesterday's ride my total miles for the week was 36.  A 14 miler gave me a 50 mile week!  I was going for distance, not speed, but I was pleased with my pace. This was an extremely hilly route ~ something I wanted to do to build strength and endurance.

It was also a pretty warm morning, with high humidity.  Well, high for us - 88% humidity.  I was drenched by the second mile.  As soon as I got home, I jumped right into the pool ~ great way to bring my core temperature down.

Ave HR 148
Max HR 160
Calories burned 1,402

Totals for the week:
Running:  22.00
Cycling:  28.03
Total:  50.03