I prefer a 2 week taper over a 3 week taper. According to most ”generalized training plans” out there, you will find a 3 week taper, but after enough races under my belt I feel like I know what suits me best and a 2 week taper is the one for me.
But if truth (fully) be told, I also needed to get back on the horse after a very lack luster training week last week. I know that it was a vacation week, but still. So this week I had BIG plans. Super awesome strength workouts, Yoga, fast miles, and 1 last long run (of 16 miles). Yeah, all that didn’t happen. It was crazy hot in Denver, plus the wild fires nearby made for not-so-ideal running conditions. It also happened to be a busier than usual week at work for me plus heaven forbid I want to hang out with my family, so it wasn’t as “hard core” as I would’ve liked but I’m proud of the effort. Here’s what it looked liked:
Miles Run: 43
Yoga Classes Attended: 1, but did practice at least once every day.
Meals Eaten from the grill: 4
Number of times the Broncos stadium tour guide introduced me as one of their Bronco Cheerleaders: 1 (total since working there: 3 – twice by the same old man, clearly he just needs better glasses)
Monday- rest day. Still on vacation, but work beckoned. My morning slipped away and then I had to say goodbye to San Diego But I was going to get to snuggle a cute little boy when I returned to Denver
Tuesday- 6 miles in 47:40 (7:56 pace). My legs felt super heavy after being at sea level for so long.
Wednesday- 6 miles in 50:26 (8:24). I wanted 10 today, but with the smoke and the wind I could only manage 6. I had a special event at work called an Ability Clinic with the Colorado Rapids Soccer organization. It was fun, but crazy and with the wind and the fires I had a wicked headache by the end of it. Thought about doing an evening round of 4 miles but all I wanted when I got home was a big glass of ice water, the tv turned on low and a cold Summer Shandy. Yum.
Thursday- 8.04 miles in 1:10 (8:44 pace). These were hot, hot miles in the heat of the day. Phew. It wore me out so much so that after I had showered up and sat down, I was doing some work on my computer (I was at home) and I fell asleep for like 20 minutes. Head fell back on the back of the couch, mouth wide open – tired. Ventured out for some Music in the Park in Highlands Ranch. It’s a quick 1 mile walk from our house. Noah tried his first snow cone- it was blue. Yikes.
Friday- 4 easy miles (no watch) + 75 minute Happy Hour Yoga. I grabbed Stella to run with me for the first time in weeks. I didn’t want to take her out in the smoke earlier in the week so she was super happy to be out prancing around. The rest of that morning was spent at Jr Wheelchair Sport Camp hanging out with the kiddos. That afternoon I hit up the Core Power Yoga studio for a C2 75 minute class that was awesome. Jim, Noah and I did some grillin’ and chilllin’ in the backyard that evening to help kick start Jim’s Father’s day weekend.
Saturday- 9.8 miles in 1:23 (8:26 pace). I had to work this morning so I opted to fit in my miles that afternoon. The temps had dropped down to 85 degrees so it was bearable. I ran the Bluffs which is not flat and my favorite nearby places to run. I love the hills on this run. Not so many that it beats you down, but enough to keep things interesting. I met Noah and Jim at the gym afterwards to play in the pool for a little while. More grillin’ and chillin’ happening in the backyard, plus the added fun of bubble guns.
Sunday- 9 miles. 4 easy stroller miles or as easy as stroller miles in 90 degree weather can be, but I took it slow and Noah and I stopped to take a closer look at a mini excavator on the trail (Big Fun to a 2 1/2 year old boy). After playing in the water table for about half an hour, Noah and I went to the gym. I hit up the Step Mill for a solid workout of 5 miles in 40 minutes. I was dripping with sweat. Very cool, but kind of gross. I missed that machine! My workout looked like this: minutes 0-10 at 85 steps.min, minutes 10-20 at 90 steps/min, minutes 20-30 at 95 steps/min, and minutes 30-40 at 100 steps/min. It works for me.
Jim had a big Father’s Day out! Golf with his buddies in the morning followed by a little nap, then cigars with the neighbor followed by softball with the fellas. I think it was a good day for him.
The Week Ahead
This week, my focus will be on shorter distances but with a faster foot turnover. Lately I have just been trying to simply get my miles in and not worry so much about pace. This week I want to reign in that focus a bit. Even though my mileage won’t be high I want to make sure I keep the intensity up. I also plan on running up some different local trails (if my schedule permits). They have been on my radar for a long while and I think this week is a perfect week for them. So, look out North Table Mesa and possibly Mt Falcon!
I will also get in 2 good strength workouts this week. I most likely will lay off the weights next week (race week) so I want to make sure I get in the gym pretty good this week. Yoga, of course. Any way I can get it.
Monday- Yoga or Strength Training
Tuesday- 8-10 miles with some hill sprints + Strength Workout
Wednesday- Easy Run 4-6 miles + Yoga
Thursday- 90 minute run + Strength Workout
Friday- Yoga x 2
Saturday- Today is is supposed to be a 5K race day. I need to find something since I can’t push myself on my own to a real 5K effort.
Sunday- 90 minute run
It’s going to be a great week! What do you have on your agenda for the week?