Monday: 6.9m easy 8:32/pace
Tuesday: 9m interval (8 x 1000s- 3 @ 6:48/pace, 3 @ 6:44/pace, 2 @ 6:40/pace – 2min recovery jog in between)
Wednesday: 25 min shoulders/back
Good Morning! I think i’m super excited about blogging again since I bought my new pretty desk. So hopefully you’ll enjoy hearing from me a few times a week rather than once in a while.
Let’s talk about PEAK WEEK! This is generally the week before you begin to taper. For those of you who are newer runners, tapering is when you cut back on overall running volume to gain the fitness from your training and are well rested and ready to run your best on race day morning.
Peak week is tough for a few reasons: This is your highest mileage week. You are getting up at ungodly hours in the morning or staying at the gym or out on the trails later than usual to fit training into your everyday life. It is mentally challenging and physically demanding to make it to and get through peak week after building mileage for 8, 10, 12 or 16 weeks!
Here is how I handled it and how i’m handling it a second time (if you recall on my last post, i accidentally thought last week was my peak. whoops)
- Plan out time for your workouts. Schedule these runs in and don’t skip unless necessary. You won’t really have an extra day to makeup a run.
- Take one day at a time. Each day focus on the workout at hand. Do not overwhelm yourself or wonder how you’re going to run again the next day.
- Run your easy days freaking easy. If your easy runs are slower than normal it’s okay!
- Go to sleep earlier. Focus on the recovery.
- Eat like you’re an athlete and get some good nutrition in. HRG always says junk in = junk out. If you eat junk, your workouts will be junk.
- Focus on your race day “A” goal. It will push you to finish your workout, trust me. Remind yourself why you’re doing this, a PR? because you love running? so you can run the race comfortably? Qualify for Boston?
Always remember, it’s not about hitting each workout perfectly–that rarely happens for me. Focus on the effort over everything. If the effort is there, you will have a successful peak week. And if you take it one day at a time with a little extra sleep, you won’t be dragging or bite the head off a co-worker or spouse.
Now for the fun! My favorite pumpkin dark chocolate chip cookie recipe! I make these cookies every year and they are always the best dessert no matter where I take them. The only tweak i make is adding way more cinnamon than required. I love cinnamon and I like the flavor to come through. Again, never had any complaints 🙂
No these aren’t healthy, I’m still learning to bake so i’m not doing substitutions for a healthier cookie just yet. If you try these and change any of the recipe, let me know how they turn out!
Now I have to repeat a long tempo today, wish me luck. Last difficult run before an easy 11 miler this weekend, THEN I get to taper! Haha!
Best tip to make it through Peak Week?
Favorite holiday treat?