My legs were very sore and flat, the Zone 1 recovery ride was perfect and felt good! I added some spice to the ride which I will be adding to all my future rides. It takes me back to my College Track and Cross Country Racing days. A Sprint Specialist Coach from Philadelphia was brought in to give some training tips. I happen to be there and was about to leave and and he stopped me and asked what distance did I race? I told him the Mile, 1/2 mile and the mile relay... he said I have something perfect for you. We were in the gym which was the length of a full double size gym. he told me to warm up which I had alr3ady done. He told me to run down and back as fast as I could. I did it, he timed me and said now he knew how fast I was! Now he told me he wanted me to run 10 of the back to back at the same speed and said if any of them were slower than 2 seconds I would have to make them up... I was in top shape so I thought OK I can do that. Off I go, the whole time he was cheering me on, I finished them and he said, "Very Good but You can do better!" So, he had me run back and forth for another 10, I got to around 7 when I was running out of gas. He yelled out, "Now is when it counts, go harder!" I remember the last one I thought I was going to die, he had his Grandson with him and he joined me, I was going so slow he out ran me... He now told me to jog a few miles and meet him out on the track. So off I go, to the track. He told me since I'm a middle distance runner speed is the game just like the sprinters and being able to recover after each race. He stressed high knee lift which wasn't an issue for me as this how I ran. We were on the in field and said what he wanted me to do before every practice and race after I did my warmup 10 sprints as fast I could from 100 yard line to 100 yard down and back equals 1 and my recovery was to the goal post. He told me this would make me faster and improve my fitness. So he had me do the 10 sprints and called it a day! I jogged back to my apartment. That workout kicked my but and as he told me to do for the rest of my running days I did the 10 wind sprints. Now all these decades later I am back doing them again! This is the spice that I will be adding at the end of my rides and for race after the initial warmups before the race. Today's ride was another great adventure! Be safe out there and enjoy your ride...