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The Training Taper and my Workout Summary 11/11-11/17

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.

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this is the cute one…

This was the funny one, love the demon eyes

This was the funny one, love the demon eyes

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.

Taking a break from TRX'ing

Taking a break from TRX’ing & of course wearing my Pro Compression socks

Weekly Workouts! 

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

Saturday: Rest

Sunday: Rest

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??


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Hockey, hiking & my workout summary 9/23-9/29

This weekend started off very similar to last weekend. We went to another Capitals pre-season game because tickets were dirt cheap. I’m feeling spoiled and will probably be sad when next friday comes and we don’t go to a game.

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Cameron & his parents, my future in laws

Cameron & his parents, my future in laws

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The next morning I had to get up early for the TRX training class. It was an 8 hour class full of great information and lots of working out. It was so exhausting and i’m sore in places I haven’t been in a while.  I can’t wait to get to work this week and test out my new knowledge of the TRX course in the gym. The instructor showed me a few exercises to stretch out my chest, and workout my back because runners tend to have their shoulders pulled forward (I do for sure).

Even though my body was sore Cameron and I went on an early morning hike. (okay, it was noon, but on a Sunday it feels early). He wanted to make it back in time to watch football, which is cool with me cause that means more time to talk to you guys! Take a look at a few pictures from our hike…

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love how calm the water was. and there were some people repelling down the side

love how calm the water was. and there were some people repelling down the side

My weekly workout summary:

Monday: 8 min leg workout

Tuesday: 5.5 mile run 8:27/pace, 10 min abs + foam rolling

Wednesday:  6 mile easy run 8:26/pace

Thursday: 15 min Triceps, 15 min abs

Friday: Rest

Saturday: Full Body TRX (2+ hours)

Sunday: 4 mile hike

Total Miles: 11.5 + 4 mile hike

My mileage was a little low for my liking this week, but my legs were wrecked from this week’s workouts and it’s always hard for me to get back into running 4-5 days a week after a race . RIght now football is on the tv, I just had a cup of hot chocolate, and after a weekend of cross training I’ll be ready to run tomorrow.

Did everyone have a cup of coffee today? It’s National Coffee Day!


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Happy Happy Joy Joy!

I worked today August, 15th. It’s my birthday but it’s also a Thursday and someone’s gotta make the money. On my way into work I got my free Caribou Coffee (campfire mocha!) which helped ease me into my work day.

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I took the day off from running since my tempo run went so well. I generally take the next day off after long runs, and after my speed workouts. It seems to keep me injury free. So today I worked out for an hour with my boss & my friend Matt. We did a TRX workout which was much harder than i thought. TRX was developed by a Navy Seal and If you’ve never heard of TRX suspension training you might have seen these yellow things before…

I found that it was very low/no impact & you can adjust through the whole workout to make things harder or easier depending on your fitness level. I plan on taking a TRX training course in the upcoming months and I will definitely talk more about this in the future. Whenever I find a different way to cross train I get excited, especially if it doesn’t involve an elliptical.  <– least favorite piece of equipment of allllllll time.

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Got a pair of Yurbuds, finally.. I’ve been rocking plain ol’ Apple earbuds, and yeah they bounce around and fall out. Yurbuds claim they will not fall out,  let’s hope these work! Also got a pair of Oakley Confront purple sunglasses (no picture cause I’m sure there will be plenty in the future). And I’m signed up for the Cosmic Run 5K this October. This is like the color run, but with fluorescent colors, black lights, loud electronic music & it’s at night. Can’t wait to shake my butt through that course!

Any upcoming races for you guys?

Fun runs?