I have read a little about "an active recovery" which basically asserts that a person do a reverse taper. So whatever I did the week of my race I would do this week (except for the race, of course). The person asserted that this helps blood flow to the various muscles, joints, and ligaments to aid in recovery. He cited reasons for this other than just his opinion. It made sense to me so I thought I would try it.
With that in mind, today I ran 5 miles in 39:13. I kept it at 7.5 mph almost the whole run, speeding it up to 8.1 mph for one quarter mile and another 200 meters. I increased the last mile as usual, but ended at 8.6 mph. It felt good. I did not feel like my legs were shaking, nor were they sore. I could tell that my legs had a great workout on Saturday and there were little indications, things I felt from my legs, that gave me good feedback that I was doing the right thing in running this speed and not taking it faster.
Now because I am leaving town on business this afternoon, I will not be able to get my bike ride in tonight. So I rode the stationary bike for 51 minutes, which equated to 18 miles on it. I know this equates to almost 21.0 mph average, but I do not know how this equates to cycling outside. This was a Lemonds RevMaster Pro and it is better than the average spin bike. This workout was more strenuous than my run. Not horribly so, but I could feel it in my quads when I was done, but recovered quickly.
Also, since I am unsure what, if any workout I will get while I am gone (a very busy schedule - all work), I did my complete upper body workout today. So that means I worked out for a total of 2 1/2 hours.
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