"It's also helpful to understand elites' recovery paces relative to race paces. A national-class woman who runs easy mileage at 7:30 per mile is doing those recovery runs more than 2 minutes per mile slower than her 10K race pace. Do you?"
Excerpt from A compendium of collected wisdom by Scott Douglas
At the group run last night, I set out to maintain a pace much slower than I have been running and convinced Juliana to join me. She didn't mind slowing down, but I had to re-assure her a few times that yes, I really do want to be running this slowly. I didn't even mind being at the back of the pack! Hopefully my legs will respond well when I tackle 5 x 1000 tonight...
For another great article on recovery running, see: A Fresh Perspective on Recovery Runs
2. Last week at clinic we had a great guest speaker from Achilles Canada.
"Achilles Canada is a non-profit organization that provides people with various disabilities an opportunity to receive the physical, psychological, and communal benefits of running. The club offers training and support by able-bodied members to its Achilles athletes of all ability levels."
As an example, Achilles will assign up to three guide runners with for one blind runner in a long distance race. One guide will hold the rope and call out instructions ("We're approaching a sharp right turn"; "Slight downhill ahead"; "We're going to be passing on the left", etc.), and two floaters to watch for obstacles, provide a cushion around the runner, grab water and switch out with the main guide as needed (I imagine that would get exhausting).
It sounds like a fantastic organization and I hope to have the opportunity to get involved. Can you imagine needing 3 "chaperones" just to go ut and run?
3. I just found out that our insurance provider is changing at work on April 1st. You know what that means... suck as much as possible out of the current provider first! As soon as I signed the papers, I was on the phone with physio to make a few extra appointments. I'll be going 3 times by the end of March and my legs are going to love it.
Happy Thursday (almost Friday)!