Today, as I was a little sore and dead legged from the race yesterday, I jogged for about 45 minutes to shake out the legs and recover. It's the standard recovery jog to loosen the legs and let them be dead for a day or so.
The glaring fact about yesterday's race, I need to get going on the speed work, intervals, and the repeats. Over the next two and a half months, I need to get in 4-6 key workouts, including the following:
1 or 2 mile repeat sessions
Pyramid Run (200m, 400m, 800m, 1200m, 1600m, 1600m, 1200m, 800m, 400m, 200m)
10-15 X 400 meter repeats, short recovery
I have some serious work to do over the next 12 weeks. Speed work and repeats are tough, but I always see a lot of improvement as soon as I get these workouts going. This really works for anyone. It is no longer the philosophy that you just go out and run a few times, including some long runs, and see significant improvement in times. Research shows, adding speed work into your training greatly improves your results, whether you are an elite marathoner, or the casual runner/racer.
Also, for those interested in the weight loss side of exercise, speed work, repeats, interval training are the types of workouts that will make the pounds come off. In basic terms, jogging and basic running like the guy you see putting in the miles in the morning doesn't burn the right calories. You need to speed it up to burn it off.
My speed work will hopefully help me shed a few pounds and make me a faster racer as well as building up my aerobic capacity and VO2 max.