This week was the first real week of tapering. Last week was the weak after peak week, but I hadn’t backed off that much. I still had a 15 mile long run.
Monday I did another set of Yassos, only instead of the usual 400 meter recovery between sets, I did 800 meter recovery so that the whole work out overall was less intense. 1 mile warm up, 800s- 3:05/3:04/3:01/3:10/3:09 w/400 recovery, 1 mile cool down total of 7 miles @ 8:08 pace.
I drove straight home from the track and did this workout in my home gym:
SS3X: 15 single leg squats, 15 lunges with slider under back foot, 30 lateral band walks, 30 Russian twists with 10lb plate
SS3X: 10 alt bicep curls, 15 tricep kick backs, 15 lat raises
SS3X: 12 squats with bar only & 15 pile squats w/ 35lb plate
SS3X: 12 leg press 90lbs & 10 curtsy squats with 20lb bar, 21s shoulder press
SS3X: 10 deadlifts & 30 second plank
SS3X: 10 cable kickbacks each leg & 12 lat pull downs
SS3X: 10 cable rows & 15 tricep dips
SS3X: 15 tricep presses with rope & 20 ab curls with rope
I kept the weight light as any weight lifting has been making me very sore.
Followed by 3X through:
12 shoulder press
12 bent over barbell row
12 chest press
30 toe touches
30 Russian twists with weight
Saturday was just the run I needed going into the taper. I may have run a bit too fast, but I felt really good. I think it will help give me the confidence needed to run easy and rest.
That was a total of 36 miles. I am off to get a sports massage this morning and I CAN NOT WAIT. My legs have been very achy all week. I have spent a lot of time in the leg compression boots, but they are still sore. I can’t believe I fly to Boston on Thursday! I am going to miss Bennie The Dog so much, but I am very excited to see the city!! Oh, and you know – race the marathon 🙂