Imagine my surprise when I cycled around the corner and saw this! She was big â€“ and right in the middle of a very busy neighborhood.
Hereâ€™s last weekâ€™s workouts:
Monday â€“ Rest
Tuesday â€“ 1:30 hour bike (outside) + 30 minute run (bike-focused brick)
Wednesday â€“ Surprise rest dayâ€¦ I just wasnâ€™t feeling it.
Thursday â€“ Make-up swim (2500 yards) + a 40 minute run
Friday â€“ 2:10 hour bike (outside) + 30 minute run (endurance-focused bike)
Saturday â€“ 2800 swimâ€¦ a new personal record!
Sunday â€“ 30 minute bike (outside) + 1:15 hour long run (endurance-focused run)
Totals: 5300 yards of swimming, 4:10 hours of biking, 2:55 hours of running (so about 18 miles)
Pretty good week, huh? Lots of back-to-back workouts. I felt really strong all week, thanks to that extra rest day on Wednesday. And Iâ€™m VERY excited about this week because itâ€™s an â€œActive Recoveryâ€ week, which means that although Iâ€™m still working out nearly every day, my mileage and time requirements are a lot lower. Iâ€™m pumped for a break.
What Coach Marni calls an Active Recovery Week is basically a Stepback Week. What does this mean? Well, in any decent training plan for longer events, every month of so, youâ€™ll get a break (in running training plans, you usually see about 25% less mileage during a stepback week). Stepback weeks are necessary for two reasons:
Physical: Stepback weeks give your body a break and allow time for muscles to heal properly. Avoiding injury is key, and stepbacks really give your joints and bones a break from the constant pounding of ANY distance training plan.
Mental: Most importantly (to me), stepbacks give you a mental break. Especially for a longer race like a half or full marathon or a longer triathlon, the training program is such a huge time commitment. Stepbacks give you some breathing room and help boost your spirits. I always come back from a stepback week ready to go!
Yay for a break! <— PS â€“ Isnâ€™t it funny how much training warps your brain into thinking that certain distances or durations are â€œbreaks?â€ Six weeks ago, I wouldâ€™ve looked at my current schedule and thought it was insane. Now, I think how relaxing it will be!
Announcements! Our Winston-Salem race is this Sunday (so excited!) and registration closes on Thursday. Use promo code FB10 to save $10 â€“ wahoo!
And the cost for the Charlotte race (September 22) is about to go up! So register todayâ€¦. Iâ€™ll be at each of the last three races (including Chapel Hill on October 6), and I would LOVE to see you there! Our race series is a great introduction to the sport of triathlons, so please â€“ give it a shot!
Did you hear that The Fitnessista has a new workout DVD coming out? Iâ€™m so excited! Iâ€™m literally the worst dancer on the planet, but I love everything that Gina does, and Iâ€™m sure that her DVD will be awesome.
If youâ€™re into dancing for fitness, consider getting a copy of the Soli Beat DVD on preorder! Youâ€™ll save a few bucks and support an awesome blogging friend. <3