Recovery

Post marathon training is now just running - I'm in need of more discipline. Although my distance is good, my pace is too fast and my runs too infrequent. Too fast of a pace is do-able, but there's a price to pay - small injuries tend to crop up when you are out of the MAF (Maximum Aerobic Function) mode. In my two runs since the marathon I've had a night and day difference; The first run was aerobic and slow 11 miles, the second was non-aerobic and fast and longer 13.4 the difference in mileage was small, the difference in pace was large now I'm sporting a sore foot.

This run was relaxed - nice and easy. The pace was slow, but definately a jog. I was not sore after this run, I was ready to run the next day.

Unfortunately life happens and I needed to wait two days to run again. So when I had my chance on Sunday AM to be out of church I ran with The Balanced Athlete on their Sunday AM group run. I brought the camera along and grabbed a few shots...

The group started out at The Balanced Athlete in the Landing at Renton and because it was a glorious sunny day we ran up the Maple Valley Trail. Some did 4 miles, some did 8. I and a few others decided a half marathon would be a good Sunday morning run. The Maple Valley Trail follows the Cedar River for the most part and one of the first portions is a walkway along the bank - the water is just about up to the walkway so you really feel close to the water - makes for some nice cool breezes and wonderful views, the cedar is a quick river that provides a great view from benches along side the path. Sitting and looking was not on the agenda and we proceeded up the river. On the outskirts of the city core, the trail becomes more "woodsy" for a while and the shade is quite nice.

Eric and the crew: Job well done

Righted - but sitting on the wheel lock

The Maple Valley Trail is frequented by a lot of bikers, of late there has been a speed limit imposed on the trail due to a fatal collision between a cyclist and a pedestrian. The City added in a portable radar speed wagon. that at sometime previous a group of folks decided to tip over. the TBA crew would have none of that and righted the hapless machine - no small feat as the low center of gravity and weight from the battery box really provided a nice upper-body workout! Once the detector was righted the crew continued on up the trail.
The rest of the run was uneventful, sunny and warm. I had my Amphipod belt so water was not an issue - it worked out nicely, but I may get some more bottles and a gel bottle for longer runs