Tuesday, February 15, 2011

Recovery week.

It's always nice to step back in your training program. And the one thing I notice is how refreshed I feel when I get out for a swim, bike, run. I have to be on the constant alert to slow down and make it just that - an easy aerobic, recovery session.

So yesterday at windtrainer session with TopNotch Performance and Health, my recovery week session entailed no run off the bike at the end. The session however, was no walk in the park but I do believe it is all starting to feel easier. I am no longer cringing and contorting my face in the efforts - I am now totally focused on maintaining a really steady cadence of between 94-96 during the efforts.

Session last night was:
  • 4 x 10min efforts at just above race pace.
  • 5 min recovery in between
  • And then whilst everyone ran off the bike I sat and spun.
I really focused on trying to use both quads and hammies whilst riding and making it an even revolution. And "By George, I think I got it". Mind you this morning my legs did tell me that I had found a new unworked muscle. Legs were slightly tight but otherwise no pain in my ITB or knee upon waking.

Then as I headed out for my run this morning on a cool, drizzly, overcast morning my left knee started to make me aware of it's presence. Not in a painful sort of way just a weird clickey kind of way. So I just continued on my way and thought if it starts to hurt I will stop - but it didn't. So with a pleasant morning for running I knocked out 10.16kms in 57 mins. I felt so good on this run and once again had to tell myself to slow down because it was meant to be an aerobic run.

I even made time to get a photo of the Clydesdale's just up the road - wished they were closer to the fence.
How did everyone fair during Valentines? I got spoilt. I am absolutely in love with the store DUSK. I want to own my own store just to always have an endless supply of these candles. Look at what I got for Valentines Day. Thankyou and love you Stephen.
The box didn't say Christmas on it though. If you could smell these candles you would know what I mean. Dusk describes this one as :


"Create all the romance of an evening in Vienna with the delicate scent of vanilla infused with cranberry. This wonderful combination will take you away to the historic streets of this wonderful city"

Check out their website.

Your hard work will be rewarded.

"The path to a dream is paved with sacrifices and lined with determination. And though it has many stumbling blocks along the way, and may go in more than one direction, it is travelled by belief and courage and conquered with a willingness to face challenges and take chances" Barbara Cage