Sunday Funday, Cut Back Weeks and Monday Motivation
Happy Monday!
Hope you had a fabulous weekend. I actually kind of wish we had one more day, but oh well, that’s life. Mondays just come even if we’re not truly ready for them.
We got a late start to the morning, but the extra hour of sleep was so worth it. There are days when you have to make yourself get up and do it and there are days when you give yourself a break and decide that some things can wait and sleep is more important.
I got on the treadmill for 8.5 miles though at 1.5 incline. I didn’t pay attention to pace, just felt good and ran and watched a couple New Girl episodes.
We had another Charger Party yesterday to naturally we dressed the part and made sure to disturb everyone so they couldn’t concentrate on the game.
Weird that they didn’t tell us what time the party is next weekend.
Last night I had another little session with the Fitwall. You can see a couple of the moves in action here.
I’ll get a review and a full recap up in the next few days.
I finished off my last Quest Bar that was in the house yesterday.
I didn’t even do anything exciting with it. Oh well.
Okay, so this week is a cut back week in my training for the NYC Marathon.
Having recovery weeks in a training plan are very important. In my friend Coach Jason’s book, Running a Marathon for Dummies, he suggests decreasing the weekly mileage by a third for one week. I do this every three weeks.
Three weeks higher mileage and then one recovery week with a third of the regular mileage.
These recovery weeks give your legs a chance to recovery from the previous training you’ve done and adapt so your body is ready to either add more miles the following week or get back to your usual mileage.
Here’s a great article from Runner’s World on recovery weeks. It refers to them as “down weeks”.
The Most Effective Way to Use Down Weeks
It suggests reducing weekly mileage anywhere from 15-20%.
The article also addresses the fact that it’s hard on athletes to make themselves have a down week and that sometimes they might feel depressed a bit.
I’m actually really looking forward to going a bit easy this week.
The best quote from the article was this one:
"Resting takes confidence, courage and above all trust in your coach," Hall says. (The last part is especially important if "your coach" means "you.")
That is so true.
I always tell myself to “trust the process”. Not just in running, but in life.
Okay, time to get a move on. Enjoy your Monday friends!
Oh….
by the way, it’s NATIONAL COFFEE DAY! I hope you’re celebrating!
And, since it’s Monday and all, here’s some Monday motivation.
(source)
CocoaVia always has the best Monday Motivation quotes on twitter!
Oh and my favorite moment from the weekend was this one. A simple stop yesterday to feed the ducks at the park.
