I have tried to get muscles slowly warm and then slam them with ice water this week trying to take it easy. I made a whirlpool with a 50 gal open plastic barrel (wondering where barrel came from?) and a pump that circulates the water I put ice in. I have done a 2 to 3 1/2 mile run three times this week and may do one more today. This week I am determined to slow down to let my body catch up.
Dale says the long run should be only 30% of your total miles for the week. So if you have done 20 miles during the week you can do a 10 mile long run. Since I have done a 14 for my longest run, I should have done 28 that week but instead did about 8. So I am way off according to heartrate training and percentage long run. The three veterans among us Nate, are the only sane St George runners.