W6R1 - Recovery Run?: The week that bites back... - Couch to 5K

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W6R1 - Recovery Run?

LoungeLizaard profile image
LoungeLizaardGraduate
9 Replies

The week that bites back, or so we've been told.... Different peeps on here have different sticking points, but the overarching message is watch out for W6.

I am no exception. Having just completed the monster W5R3, my right hamstring wasn't happy yesterday on the interval day, things were not boding well for W6. I didn't want to have two days rest as I've lost so much time already, so just the one day for me!

I'm chasing my new virtual running buddies - sallenson is sailing off into the distance on a one man charge to show us how its all done, _SimonT_ did this run yesterday with his words of wisdom "Watch out its a biter". Julian1970 is storming after a stutter wearing the wrong shorts (Pah! Amateur! ;o) )

Half term week so I am off work, which means that everybody gets to sleep late apart from me, as my body clock refuses to adjust for the sake of 5 days!

8am in bed - now what? I best get up and start try out the sore bits......hmmm not too bad so far, lets walk downstairs, worse.....but not as bad as I thought it might be. So I potter around some more, feed the chickens, geese & pigs (who immediately start to actively mock me by running all around their pen! - maybe they know what I'm building up to?)

An hour later, everyone still sleeping, me finishing procrastinating..... I'll put on my gear (the correct shorts, top & socks - I know how to start the party!)

Today I tried a new app "Rock my run" which contains 000's mixes by proper DJ types with noted BPM's and a BPM for all!. All the songs mix into a continuous stream and it has GPS tracking too (Apparently I can link this to Strava as well, but its probably a paid for feature!) - I opt the 5k / 30 minute 80's Feel good 160bpm and off I go.

I won't list all the songs, but its all at 160 BPM, which is actually ok for me to run to as I naturally started to keep tempo with the beat. The list has some belters in it:

Just like heaven - The Cure, I Ran (Flock of Seagulls) That's the song at the end of "The Hangover", Every little thing (Police), Queen, George Harrison, Los Lobos and so on

My Legs - omg my legs were in active revolt today. Knees and feet had already resigned themselves to their fate, but my legs were full of lead! The 160 BPM playlist definitely helps and I made it through each of the runs, all the while legs grumbling and really not helping matters at all.

Laura congratulates me on another fantastic run (There is no way she can know that, I convince myself she is taking the micky out of me!). Maybe, just maybe this is what a lot of people refer to as the run being so tough. Yes, I did it, like most of us, but I definitely didn't find it easy, even with the intervals. I've spent the rest of the day thinking about it and I think the reason for the intervals is its being treated as a recovery run to get your legs and body back working after the "beasting" of W5R3.

Legs still feel heavy and tired and hamstring achey so hot bath tonight for me! - also possible I should eat more fruit veg the day before to add natural fuel.

Happy Running, onwards and upwards

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LoungeLizaard profile image
LoungeLizaard
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9 Replies
_SimonT_ profile image
_SimonT_Graduate

Well done LL! Grinding it out like a good’un!

I didn’t look at this as a recovery run, though. It’s 4 minutes longer than W5R3 and only 2 minutes less running time. It’s all just setting us up for the solid runs ahead! Have you seen the next one? 20 minutes running with a 3 minute interval. Serious stuff.

You take care and look after those legs. Knock the speed back. Let Long Tall Salle do the world record attempts 😂. You stick with me and enjoy the view! (I mean I know my view is from a treadmill but it’s still a view!) .

If you are feeling really energetic put the Rocky theme tune on and chase around after one of your chickens! 😂

You can do this! By the end of this program the LoungeLizaard will have become Jogzilla! 😂

LoungeLizaard profile image
LoungeLizaardGraduate in reply to_SimonT_

LMAO - Jogzilla!

Cheers Simon, I was just wondering if that’s what the guys who designed the program had in mind? 20 minute beasting then a run with intervals. I don’t understand the science of it - I’m just doing what I’m told! Strangely looking forward to R2, but really not sure about the 25 minutes in R3! Hey ho. Flu all but gone now so definitely giving it my all.

sallenson profile image
sallensonGraduate in reply to_SimonT_

Quickly!! Put a trademark on Jogzilla. Genius!!!

Eiralas profile image
EiralasGraduate

Well done for getting through it. I think people find it tough as they are on a high after W5 R3, and assume this will be easy because of the walking breaks, so probably go too fast. You keep on sallenson's tail!

LoungeLizaard profile image
LoungeLizaardGraduate in reply toEiralas

Thanks Eiralas - and congrats on your graduation graduation 👩‍🎓👏❤️

Eiralas profile image
EiralasGraduate in reply toLoungeLizaard

Cheers! You'll be up on this podium with me and the rest of us before you know it :-)

sallenson profile image
sallensonGraduate in reply toEiralas

Leave my tail alone please 😂

sallenson profile image
sallensonGraduate

Well done tiger!

160BPM?? Blimey. You are going at it!

Nice run tho. We're all getting there eh?

Julian1970 profile image
Julian1970Graduate

Mr Lizaard, you try wearing the wrong shorts . . . . it messes everything up . . . .really it does! :0)

One question, how do you wangle a week off with the kids, was that good or bad planning on your part? :D

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