Our weekend started out pretty quiet. Couch, tv, relaxing. Then we went out to a bar called the Iron Horse Taproom last night and had a blast, i.e. we drank. I loved the fun atmosphere of the bar. They had shuffle board and skeeball and a lot of tv’s playing sports. Apparently it’s a good bar to be at when there’s a Capitals game. Speaking of which, we’re heading out in a couple hours for tonights game. Cameron bought tickets late last night. There’s something about booze and the internet together that just makes you spend money.
I’m actually happy it’s been a laid back weekend. This is a “training taper week” for me. Much more strength training happened and lot less running. I know it might sound strange, but for me to stay healthy and away from injury while building mileage, I taper down about every 4 weeks.
Here’s an example: week one- 20 miles, week two- 24 miles, week three- 27 miles, week four -22 miles. Then week 5- 24 miles, week six- 28, week seven- 30, week eight 25 (taper week). These numbers are just examples, but basically you build mileage slowly for 3 weeks, take an “easy” week then start building again. I’ve been doing this for almost a year now and it works for me and keeps me from burning out and literally running myself into the ground.
I take taper week to do a lot more strength training, stretching, foam rolling, compressing, maybe a visit to the chiropractor– so i’m ready to run the next stretch of training weeks fresh. I think of it as giving my body a tune up.
Monday: 5m easy 8:11/pace, 15 min TRX Core workout
Tuesday: 5m easy 8:12/pace
Wednesday: 4m easy 8:08/pace, 12 min leg/shoulder killer workout, 20 min abs
Thursday: 15 min abs
Friday: 50 min TRX full upper body
Weekly Mileage: 14
**My goal mileage for the next 3 weeks are 21, 25, 27, then i’ll have a taper week around 20 miles. I’m hoping to having my weekly mileage base between 30-35 by January, we shall see!
How do you make sure you stay injury free while running year round or training for a specific race??