CIM Traning 2012: Week #16

Whoa! I'm here already? I can hardly believe it. In the beginning of the training cycle as I read through 18 weeks of workouts that I've laid out, I wonderered if I would survive it. And now here I am still standing and without any injuries. I must say that I credit the cross training combination to a healthy training. Yoga, Power and Pilates certainly strengthened my running. 

This week marks the beginning of my 3-week taper period. Mileage is cut back from my high of 40 miles a week to 20-45-65% (weeks 16, 17, and 18).  I am looking forward to the restful 3 weeks.  The gameplan  is to keep runs short while keeping the intensity at the same time.

Week #16 (4 days of running)
• Mon: Yoga 1 hr
• Tues: Power 1 hr + 2 mi (w/ hill sprints)
• Wed: Pilates 10 min + 6 mi (5x600 with 50-90% of interval for rest)
• Thurs: REST
• Fri: REST
• Sat: 8 mi w/6@MP   10 mi MP+30-sec
• Sun: 14 mi EZ
(Total 32 miles)

Week #17 (3 days of running)
• Mon: Yoga 1 hr
• Tues: 6 mi (3x1600@5K effort 50-90% interval rest)
• Wed: Pilates 10 min gentle
• Thurs: Hunger Race: 8 mi (2 mi @ 9:30; 4 mi @8:50; 2 mi @ 8:40-8:45 pace: 1:11 finish)
• Fri: REST
• Sat: 3 mi @ 11:00 pace 3-4 pick ups
• Sun: 5 mi MP
(Total 22 miles)

Race Week #18 (4 days of running)
• Mon: Yoga 30 min + 2.5 mi (hill sprints)
• Tues: Pilates 10 min gentle
• Wed: 5 mi (2 @MP)
• Thurs: 2.5 mi (hill sprints)
• Fri: REST
• Sat: 4 mi @ 11:00 pace 3-4 pick ups
(Total 14 miles)

• Sun: CIM-26.2 mi

Week #16 

Wednesday was all about keeping the intensity at the same time reducing the volume of the workout. With that, I opted to run 5x600s with 90% of the interval for recovery. The group ran 3x1600s with 100m recovery.  This very workout is on  my schedule for next Tuesday. Tonight I needed something much shorter since I was sore from Power. 

The 600s tonight were short and tiring. Because I did my power routine late in the day on Tuesday, instead of the usual 7 am time. Consequently, I had shortened my recovery leading to the Wednesday night speed work.  Hence my quads were a bit sore. It worked out that I was sore otherwise I would have pushed it on the 1600s and I could have hurt myself.  It crossed my mind to swap this week to next week since the group was doing the 1600s. Things have a way of working itself out. 


On  Saturday I originally planned to do pace work. However since it was raining, my muscles took  a long  time to  warm up. In fact,  it was  close to the end before I got in the groove.  I already had the mileage in and didn't want to add anymore.  I ended up running 8 miles at MP +20 seconds after my 2 mile warm up. I couldn't hit my pace so I didn't sweat it. I was not worried since I have next week to work on it some more.

Sunday was pretty much like the day before: rainy.  I ran with fellow CIMer buddies and completed about 14 miles on Turri Road. It was a leisurely pace of 10:45 and we paid attention to the hills and how it compares to the CIM course. I was glad the girls were with me. Last year  around  this time, I was running this mileage at a faster pace two weeks out from race day.  I was glad Linda and Myrna were with me to watch my pace. I have to remember the plan is to stray relaxed. I think we achieved that.  After shivering in the rain, we stopped by Starbucks for some much needed hot coffee.  Brrrr!

The hard work is done. I have a final long run of 8 miles next Thursday on Thanksgiving Day.  Originally I planned to run this sort of a relaxed pace. But since I am cutting out the 10-mile long run for next Sunday, this 8-mile race will take its place instead. Then on Sunday I will run a 5-mile pace run.
I think it's going to work and I'll be tapered and ready to go. Here's to a fabulous Week  #16!
Happy running!