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.

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Yesterday the boys and I went on a walk since it finally is feeling a bit like fall around here.

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If you’d like any fashion tips from any of us, feel free to ask.

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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.

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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.

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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.

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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.

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[source]

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CocoaVia always has the best Monday Motivation quotes on twitter!

Smile

Oh and my favorite moment from the weekend was this one. A simple stop yesterday to feed the ducks at the park.

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It’s always the simple moments that are the best, yes?

 

Do you have recovery or down weeks in your training?

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Comments

  1. 1
    Kim says:

    Hooray for a cut-back week – enjoy the extra rest!!!
    I love that last quote – so true that the time is never just right!

  2. 2

    I have had a few cut back weeks this training cycle. It always throws me off to suddenly be running so many less miles, but I love how much better my legs feel after the break!

    I love those quotes, too! 🙂

  3. 3
    Tricia says:

    I don’t plan easier weeks but I do let them come naturally. It seems like every few weeks it’s time for a little bit of a break from the hard work!

  4. 4

    I’ve never heard of a fit wall but it actually looks like tons of fun!

  5. 5

    Sweet time with kiddos!!! I need fashion advice! 🙂

    Feed the fears – man do I get that one!

  6. 6
    natasha says:

    Fashion advice for the kidlets: Is it okay to combine one or more super heroes in my outfit or is that a fashion faux pas? Hee, hee…enjoy your cut back week!

  7. 7

    Yayyy! I didn’t even realize you were running New York! Are you running with/for a sponsor? It will kind of be hilarious if I finally meet you in real life on the other side of the country when we both live within a half hour of eachother! haha!

  8. 8
    Mari says:

    Where are you finding Yasso?
    I love them. Had one on Delta flight and cannot find them in LA!
    🙂

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