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Marathon Recovery: Week 3 Complete

Recovery is going well and I’m feeling great!

Here is how the week ended up:
M: Bike Easy 7.9 Miles (P2, L5, 30 mins, 15.8 mph), Leg Strengthening
T: 5 Miles Recovery (Treadmill, 1% incline, 40:09, 8:02 pace)
W: Rest
R: 5 Miles Recovery (Treadmill, 1% incline, 38:21, 7:41 pace)
F: 9 Miles Recovery (‘Hood, Windy, 1:14:36, 8:18 pace)
Sa: Bike 7.9 Miles Easy (P4, L6, 30 mins, 15.8 mph), Leg Stengthening and Push Ups
Su: .8 Miles Warm Up (6:45, 8:27 pace), 10K Race (Canal Connection, 48:15, 7:46 pace)

Total: 26 Miles


Canal Connection – 10K – 48:15

This race was an hour drive away so we got up early to get on the road. The fall back an hour was a definitely nice. The race registration is in one town and then you take a bus to another town for the start line with the finish being at the registration location. We knew we would need to get there early so we wouldn’t feel rushed for the bus. Turns out they had to change the course due to the flooding and we ended up not going to the other town. Instead the course would be in same town as the registration. That left us with two hours to wait around so we just surfed the Internet from our phones until the race time got closer.

We did a .8 mile warm up so I could get my miles in for the week.

The route was a .5 mile through the town and then onto the trail of crushed limestone, called the tow path. Apparently back in the day they used to use the canal to tow bardges with mules on this path. the updated course was an out and back.

Rob passed me around mile 2.

Rob coming around to the finish.

He had a new PR and finished with 47:45!

Me coming around to the finish. My form got quite sloppy, hopefully some more strength training will help.

I also got a new PR with 48:15!

7:46 pace
F 30-34: 5/34
Overall: 147/568