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Last week of the Taper!

Monday: 7m combo tempo (2m warm up, 2 x 1m @ 6:11/pace, 2 x 400s @ 5:56/pace, 2m cool down)

Everything that supposed to happen during a taper has happened. I got way too emotional last week (i think i cried twice…ok 3x.), got into a dumb, unnecessary argument due to stress and hormones. All of the “easy” runs felt off, and not very easy at all. My shins were a little sore (where did that come from?) and i thought i was coming down with a cold.

I dumped water on my training plan which erased the computer ink, but kept all the notes I jotted in pen…was it a sign? Does it mean my training was all erased! Or I shouldn’t focus on reviewing every detail of every workout and trust the training? Am I a superstitious person now??

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I talk about tapering a lot. I race a lot, so I taper a lot. Doesn’t make the process easier–but once I get past the irrational, emotional, stressed out crazy part, I do tend to focus on important stuff to get to the race.

Like the week before the race when I have one last drink. Full On is a place we visit often. Nothing like a good sandwich and cold sangria on a warm day ❤

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Ok so the last adult beverage isn’t important. The important stuff is making lists for everything i have to do this week & everything I need to remember to bring. It’s doing laundry and cleaning the house with all the extra time, since i’m not running excess miles. It’s all about foam rolling the crap out of my legs each night and stretching like i’m in the Yoga Olympics. Well, not that hard, but you get the idea.

I focus on nutrition, hydration, getting in extra sleep & waking up earlier, so it’s easier to crawl out of bed on race day. I head to the chiropractor for an adjustment (and this week, a shin massage–it was as awful as it sounds). I double check last minute race information, expo information and watch the weather report. I review the course and memorize where the water stations are. I usually stare at my training log for workouts I nailed for reassurance and try to come up with a race day plan. On top of all the planning i’m just trying to stay sane and keep myself busy.

Cameron’s on a work trip, so it’s just me and LE holding down the fort which has led to a lot of midday walking. It works for me since i have so much energy building up in these legs. The last several days have actually been awesome. I ran a treadmill mile PR of 6:11. Not once, but twice! Woo!

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I received my Zooma Ambassador singlet! It’s gorgeous and looks super official. And the Zooma girls all received support from New Balance and got new kicks! I can’t wait to start long running in these cushioned Fresh Foam 1080s. I’ll be sure to let you know how I like them when i get in some miles. (Also the Zooma Annapolis June 4th half marathon i’m running also has a 10k and 5k now, no excuses–get out and run in this cute town with me! Use code CORI16 for 10% off!)

OH and Lauren Fleshman liked & commented on my Picky Bar photo from a week ago–so, you know…we’re best friends now.

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5 days left. A few more nights sleep. A trip or two to Target and Sports Authority and all the while trying not to forget to bring everything I need. Below is a list I complied years ago. I added to it, feel free to copy/paste it and use it for your next race!

RACE Checklist

__Garmin Watch/Charger                               __Ipod/armband/headphones/charger

__Laptop/Charger                                             __Sports Bra

__Shorts/Capri’s                                                __Singlet and Throwaway Shirt

__Socks/Compression Socks & Pants             __Running Shoes

__Anti-Chafe Cream/Chapstick                       __Sunscreen/Sunglasses/Hat

__Hair ties/headbands                                     __Gels or Sports Drinks/Water/Nuun

__Fuel Belt/ ZipLock bags                                 __Sandals & after race clothes

__Race Confirmation/Hotel Confirmation/Course Map (for your family or friends!)

__Aspirin/pain reliever (for after race)

_______________________________________________________

Last Week

Monday: 6m easy 9:40/pace, 15 min myrtls 

Tuesday: 30 min trx legs/shoulders

Wednesday: 9m tempo (2m warm up, 4 x 1.5m @ 6:49/pace, 1/2m cool down)

Thursday: 5000m row

Friday: 6m easy 8:40/pace + 10min abs

Saturday: Rest + 2.5m walk

Sunday: 9m long 8:16/pace

Total Miles: 30

What else should I add to the Race Checklist?

What do you do to keep your mind off of tapering?


11 Comments

Wednesday Afternoon Catch Up

Monday: Rest

Tuesday: 9m interval 8 x 1000s (2m warm up, 8 x 1000s all @ 6:22/pace, 1m cool down) + 2.3m walk

Wednesday: 30 min handstand skill work + 2m walk

I just realized I haven’t written a “real” post in over 22 days. Usually when I’m not posting weekly it’s because I’m injured and not ready to share or I’m a little depressed and have nothing great to write about. That’s actually not the case this time around! haha I’m in the work/run/eat/sleep grind right now. I finished up Hell Week (thank you Inverted Sneakers) or Peak Week as most of you know it as. The hardest part–high mileage and fast paces– of training is over. Several more workouts and it will be April 30th before I know it.

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In between all the running and recovery I’ve been working on being more involved in the running community (outside of the internet.)  I got to work the Zooma table at the Cherry Blossom 10 Miler Expo with Zooma’s Founder & Director! Brae was so much fun and I can seriously talk about running for hours so it was easy to help out. I can’t believe I’ll be running the Zooma Annapolis 1/2 in just 6 weeks! OH and they added a 5k! If you wanted to run the race, but didn’t want to run a 10k or half you can sign up for the 5k. (use CORI16 for 10% off races).

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I’m going to switch subjects a bit in the post, but these “catch up posts” tend to do that so just roll with me.

I won coffee. 🙂 My heart burst a little when I saw I won. Coffee AAAAaaaaand Honey Stinger Waffles! Just a quick note, the coffee is Marley Coffee & it is excellent. I haven’t tried the espresso coffee just yet, but i’m sure it’s fantastic too. The Honey Stinger waffles were the new gluten free maple waffles. I had the assumption that I wouldn’t like the gluten-free, but honestly i like them more than the regular. The waffle holds together better with rice than wheat and it ends up being less crumbly.

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My Garmin broke. Cameron bought it as a Christmas gift 3+ years ago…and last week it just didn’t turn on. I tried all the resets, new chargers etc, but it hit the dust. I just wanted to share that I bought a refurbished Forerunner 10 off of Amazon (for about $70 + 1 year warranty) and the watch looks brand new. If it weren’t for the warranty I don’t know if i’d buy a used watch, but it’s a cheap fix since I don’t need all the bells and whistles of a more expensive watch.

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Plus i just got a Microsoft 2 Band from my job (yes Gold’s Gym is actually a great company to work for!) I’ll do a full review soon when i play around with all the features, but as of now it counts steps/mileage, does heart rate via the wrist, i get texts/call/email alerts, and it has gps so it was a big help when my Garmin died.File_000 (122)

 

The salon I got my hair done at wanted to take pictures for their Instagram so I spent another afternoon in the chair for them.

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and then I went online and bought the same Nume curling iron they used, because i love the beachy look. They have really good flash sales & discounts, so don’t spend the money until a sale comes up! I got this one for $35, they are normally $139.

I think that’s it. Running has been excellent. My legs are feeling the exhaustion from 9 weeks of training, but my mind is in the right place. Again–i’ll come back to this and go in depth with the mental stuff that i’ve been doing to help me run faster!

OH and make sure you enter my Spartan Race Giveaway–>today is the last day to enter!

Last Week

Monday: 1500m row, 100 bosu burpees w/pushups, 50 bw squats, 50 hanging leg raises

Tuesday: 8.5m combo tempo (3m @ 6:49, 6:49, 6:44 -3:00 rest- 2 x 1m @ 6:22, 6:18)

Wednesday: 20min triceps/back

Thursday: 6m easy 9:15/pace

Friday: 8m MP easy 8:10/pace

Saturday: 3m easy 9:45/pace

Sunday: 15m long/easy 8:38/pace

Total Miles: 40.6 The Peak!

Tell me something random!

Do you own an activity tracker? Do you like it?


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Cutting Back

Monday: 7.5 tempo (2m warm up, 3 @ 6:53/pace, 4 x 2:00 @ 6:18/pace, 1m cool down)

Tuesday: 4m easy 9:45/pace + 2m walk w/LE

Wednesday: 6.9m easy 8:41/pace

I feel like every blog i’ve read this week have mentioned a cut back week in their training. A cutback week is when you cutdown your mileage as a way to recover from the constant increase of mileage and intensity from harder speed workouts. This training cycle has been going extremely well. One of my 2016 goals is to run 5 days per week and strength train without feeling burnt out or getting injured. As i’ve mentioned, running my easy days at a 9:00+ pace (much slower this cycle than in the past) I’ve been able to easily run 5 days per week and have had a healthy, happy and productive first few weeks.

Last Thursday was the first time a workout left me extremely fatigued. Granted the workout was HARD (2 x 3 miles at my goal half marathon pace -6:52). As tiring as this workout was, it was the first time i’ve been able to consistently hit my actual goal half marathon pace. <–this is a big deal. If I can do 3 miles at a time at a 6:50ish pace not once, but TWICE, i should be able to hit my 1:30 goal within this year. This workout left me mentally strong and is the type of quality workout that will carry me 13.1 miles at a fast-for-me-pace.

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With all the progress, I decided to take a cutback week. Not necessarily because I’m feeling the training (which i am) but because it’s supposed to be 70 degrees Saturday and I signed up for the Rock n’ Roll DC 1/2.

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You know me, i like doing a half marathon as a check-in to see how much work is left during training. I’m not planning on going full out since this is a very hilly course and I haven’t been training hills that much. I might attempt a course PR, but overall this is meant to be a tempo/hilly/long run that is accompanied by thousands of other runners and gatorade stations. 🙂

So that’s it! That’s the current news. Training is going well, the weather is beautiful and i’m out to run half marathon #14 in DC!

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Last Week

Monday: 3m easy 9:55/pace, 45min total body strength

Tuesday: 5m easy 8:56/pace

Wednesday: Rest

Thursday: 7m MP tempo (1m warm up, 5 @ 8:00, 1m cool down), 30min TRX upper body + core

Friday: 9m tempo (2m warm up, 2 x 3 @ 6:53/pace, 1m cool down)

Saturday: 10.3 easy 9:30/pace

Sunday: 2m walk w/LE

Total Miles: 34.3

Anyone in DC running the Rock n’ Roll?

Who takes cutback weeks?

ALSO– If you want to register for the Zooma Annapolis race (June 4th!) use CORI16 for 10% off before the price increases on Saturday! Register HERE

zooma