I just took 4 days off after my first 21k outing. Two weeks ago, after my first 19k, took 5 days off. I don't know if this augers very well for my preparation.
My first run after the 21k was today and it was painful and slow getting started but I was able to get up to a 12kmh pace for half an hour without the discomfort getting worse. When I finished I stretched and drank lots of water, ate a big plate of pasta and drank a glass of wine. I intend to get a good nights sleep and hope for the best. Tomorrow will be a day off. The next day I intend to put in 10k at a very decent pace and the next 3 days I will be in Paris without my running shoes. The evening I get back I hope to put in a quality little run which will be my last hard run before doing 23k a few days after that.
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Wow, Bud, 21k - much of it at 10km/h - no wonder your legs went on strike! That's impressive, but it does sound painful. Water, wine and pasta sounds like a good recovery method but if I read of more in my food research on recovery foods I'll let you know!
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