Taper Week

This week is a monster taper week, with just 24 miles of running from Mon-Sat, about 24-percent quality, to fully recover from what I have been doing over the last month and to fully adapt to the training I have carried out.

Training

Wednesday, Sept 26 – SWU, 12 X 1 minute at 5km race pace with 2-minute, easy-jog recoveries and a 2-mile CD at the end + glute & hamstring strength.

Thursday, Sept 27 – 2 miles easily, 12 rotated drop-offs and pick-ups per leg, 50 bicycle leg swings per leg, 60 sit-ups, 60 low-back extensions, 15 walking-the-dog lunges per leg with heavy dumbbells in hands, using glutes and hams to power way back up after each lunge, and then 4 miles easily, followed by stretching of glutes and hams.

Friday, Sept 28 – Rest Day + Symphony (one must have culture as well as fitness)

Saturday, Sept 29 – SWU and then 4 X 10min @ 10km race pace with 2min and a 2-mile CD at the end + Hockey game, Oilers lost:-(

Sunday, Sept 30 – 7 miles at 6min per mile pace + Northern Lights Play

Taper Week ……………………………………………

Monday, Oct 1 – SWU and then 3 miles @ 6:00 tempo, with a 1-mile CD and light stretching of hams and glutes.

Tuesday, Oct 2 – SWU and then 4 x 4mins with 3min recoveries, followed by light stretching of hams and glutes + glute & hamstring strength.

Wednesday, Oct 3 – SWU, 5 X 1min @ 5:00 pace with pistol squat recovery, and then 5 x 15sec @ 6:00 pace @ 15% with 15 sec recoveries, with 1-mile CD after the fifth, and then light stretching of hams and glutes + glute & hamstring strength.

Thursday, Oct 4 – 4 miles of easy running, followed by light stretching of hams and glutes.

Friday, Oct 5 – SWU and then 4 x 1min @ 5:00 pace, with 1min jog recoveries and then 4 x 15secs @ 6:00 pace @ 15% with 15sec recoveries, a 1-mile CD, and then light stretching of hams and glutes.

Saturday, Oct 6 – Fly to Kelowna, 4 mile easy run & light stretching.

Sunday, Oct 7 – SWU and then Kelowna marathon, avoiding to run the first few miles of the marathon at faster than 6-minute pace; use sports-drink pattern, with 8 ounces of sports drink 10 minutes before and then 6 regular swallows every two miles; finish in under 2:45:00, hop on plane by 2pm and fly to Hamilton to meet up with Shauna for our trip to Quebec for a conference, well if truth be told Shauna attends conference, I go to spa, yea me!

Monday, Oct 8 – 45 minutes of easy cycling

Tuesday, Oct 9 – 60 minutes of easy cycling

Or at least that is the plan:-)