The next two weeks of training are all about recuperation and recovery in preparing your body to be at it’s peak state of strength and energy. In fact, you’re going to be amazed at how good you’ll feel doing 26.2 versus some of the recent long runs. The difference, of course, is the taper-down period, allowing nicks and dings, aches and pains, sore muscles, tired joints and your energy systems to build back stronger than ever!
26.2 after 3 lower milage weeks is easier than 22 miles after 21 miles, after 20 miles, etc.
So, this is the time of rebuilding the body and reflecting on your tremendous efforts over the past year. Maybe I say this too often, but truly I am incredibly proud of you. Seriously, how many people EVER run a marathon? Very few. And you are ready (from a conditioning standpoint) and now all you need to do is recharge your body!!
Here’s what you have in store this week:
Monday: Cross-training day. In the books. If you were in camp today, you had a wet workout - but boy is was FUN getting back outside!
Tuesday: 5 mile easy run.
Wednesday: Another cross-training day. Work those legs to get the spring back in your step!
Thursday: 4 miles at marathon pace. You can use the running calculator to determine your per mile pace here: http://www.swiftpage1.com/SpeClicks.aspx?X=2T0JJPDXHQR08Q1000Y5WW
Friday: Another cross-training day.
Saturday: 8 easy miles. For those "Type-A" personalities out there, resist the urge to do more. Your fitness level is already established and now is NOT the time to try to improve it. Research clearly shows that we don't lose what we've established (physiological adaptations) by tapering down for 3 weeks. It's always much easier to maintain, than to attain fitness. Sunday: Rest!
The full 18 week running schedule is here!
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
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