I can't wait to run in the sunny Caribbean! I can't wait to swim in clear blue waters! I can't wait to celebrate my anniversary! And believe it or not, I can't wait to celebrate my entry into the masters age group!
Step-down week is going well with a Jillian Michaels core workout & easy bike commute yesterday followed by an easy 3 mile run this morning and strength work tonight. This week will bring me two 7-mi runs and hopefully more cross training before we fly out.
As I take note of my current training and fitness, I thought it would be interesting to look back on what I was doing at this stage of marathon training in 2011 when I was following the much more intense Furman FIRST / Run Less, Run Faster program.
With 9 weeks left to train, I had already completed one of three 20-mile runs!
The week of April 25, 2011 also was a step-down week for me in the Furman FIRST program. I had modified this week to accommodate running the Indy Mini Marathon the following weekend. This is how the "taper" week went...
- Monday: 30 min lap swim + bike commute
- Tuesday: Treadmill intervals - 1 mi warm-up, 5 x 1,000m repeats @ 7:16-7:23 min/mile pace with 400m rest interval, 1 mi cool-down + bike commute
- Wednesday: Rest day + found out I didn't get into the NYC marathon
- Thursday: Bike commute
- Friday: 5 mi tempo @ 7:48 pace
- Saturday: Rest
- Sunday: 8.2 mi long run @ 8:08 pace
The following week involved additional taper then I raced the Indy Mini.
QUITE A CONTRAST in intensity. I miss it but am hoping that my more relaxed training will keep me off the injured list.
I hope everyone else's winter training is going well!
It looks like your step down week came just at the right time. That vacation sounds like heaven!
ReplyDeleteI am going to be so jealous; I hate this time of year!
ReplyDeleteI think the key to staying healthy is rest and being relaxed in your training. I just want to make it to race day healthy!
Enjoy your vacation!! So exciting! Sounds heavenly:)
ReplyDeleteHoly cow, that is a LOT. I remember liking the variety of RLRF, but the intensity is... intense? :D
ReplyDeleteHave a fantastic vacation, and happy anniversary!!
Awesome job on all those bike commutes! Jealous.
ReplyDeleteI started one training cycle with RLRF but switched to a traditional plan with higher mileage. I felt better and more confident with the traditional plan. enjoy your vacation!! We will go to Jamaica in may and i'm already counting down the days :-)
ReplyDeletehope yall are having fun on your trip. i miss training. boo.
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