I planned a while ago for this week to be a cutback week. I’d been feeling so good I almost decided not to take it but then remembered it’s better to take one now before I need it. It’s kind of like taking fuel or water in a marathon, you need to take it when you feel good before you need it or it will be too late trying to play catch up. So, while feeling good I dropped my miles a bit this week and embraced the recovery.
It turned out to be a good week to do so. PP hormones are still all the rage around these parts, or maybe it’s my body still adjusting to the IUD, or maybe I’m just tired from being a full time working mom. Either way, it was nice to be able to get a bit more rest, and put a little extra time into some other things.
While I cut back my miles I did still get some quality ones in, I don’t like cutting those out all together during cutback weeks because I tend to get stale that way. Tuesday’s workout is one of my favorites and it’s great for a cutback week since it’s relatively shorter and also isn’t overly taxing on the body if you run the paces for your current fitness.
Tuesday’s workout: 7 miles total with 1 mile warm-up, then 2 miles at marathon pace (.25 recovery), 1 mile at Half-Marathon pace (.25 recovery), 3/4 mile at 10k pace (.25 recovery), 1/2 mile at 5k pace, 1 mile cool down. I did this workout a few weeks ago and felt like I was under-doing it a bit. I calculated my paces based on my Turkey Trot time, but I had gained fitness since then and even more so since the last time I did this workout. I had to guesstimate on the paces a bit and how much to bump them but I did pretty good and never felt like I was outrunning my fitness.
The rest of the week was just basic 4-5 milers with nothing of note…..neighborhood loops and treadmill trots but still some good miles. When Sunday rolled around I definitely felt the positive effects of the cutback in mileage and felt good and ready for a progression run as my ‘long’ run. I eased in with the first mile at 8:36, miles 2-4 were 7:58 down to 7:12. By mile 5 I hit 6:59 and gradually cut down from there until the last mile was 6:12. I was definitely working at the end but still felt strong. These runs have been my personal bread and butter for years now and I really enjoy them. I know that I get a lot out of them mentally and physically, it’s something the treadmill is a great tool for. Once I get outside more consistently when the weather breaks my body naturally leans towards progressions and negative splits from working on them with the treadmill all winter.
Monday: 3 Slow TM recovery miles after work (9:05 avg)
Tuesday: 7 Miles (7:03 avg) w/ race pace cut-down
Wednesday: 4 Late evening snowy miles (8:36 avg)
Thursday: 4 Late evening snowy miles (8:14 avg) + 15 minutes core/PT/Loop Bands
Friday: 5 post-work treadmill miles zoning out (8:30 avg)
Saturday: 5 Afternoon snowy miles (8:01 avg)
Sunday: 12 Miles strength progression (7:02 avg) (8:36–>6:12)
Week Total Miles: 40 Miles
Total Fitness/Strength Time: 15 Minutes
Beers Drank: Nada
Baby Milestones: blowing raspberries, perfecting pattycake (throws her hands up in the air for ‘throw it in the oven’)
Overall it was a good week, definitely glad that I had the cutback in mileage to pair with my fatigue and feeling hormonal. I finished feeling ready for a new week and to get back to building a bit more. I was doing so well a few weeks ago being consistent with my PT/Loop bands and my goal is to get back into that the next few weeks along with the mileage, I know it will help. It’s silly not to do it, 10 minutes makes a difference.
I also am looking forward to working in some new exercises into my regular routine. I have been reading Running Rewired and really getting into it. It matches my personal philosophy on a lot of things but I’ve also learned a lot from it too and have been recommending it to all my friends. So getting back to my 2018 intentions I am focusing on reading more (check), and being more consistent about my mileage (check) as well as the little things (working on it).