So for now - every run - here are Schmitty's keys to recovery checklist:
- Dynamic warm up - all kinds of crazy leg stretching, hip opening weirdness while the dog looks at me in bewilderment
- Pawing at the ground - to get me out over my foot strike so I am more mid foot than heel
- Shortening my stride
- Stride rate of 180 steps/minute - being a drummer helps...who needs the stride rate app when you have a metronome in your head
- Keeping a 8 minutes/mile pace - I've been told I run my long runs too fast. So I've been working on slowing myself down.
Sunday's ride was a bit of all right (yay, outdoors!) and a bit of crap (boo, the wind!). Turns out Tuesdays TT test and Wednesday's lifting hadn't quite flushed out of my quads. I was in a "spot of botha" from wheels down. The headwind all the way home didn't help matters. Still got a 50 mile ride in outdoors so I'll bank it and move on.
This week is off to a less than stellar start having slept through this morning's swim. But in better news, I am going to meet Jen after work today at Mox Multisport to pick up her new QR. Freakin sweet!