I don’t usually adjust my workout schedule very much before race day. I favor 10 mile races, and usually am in shape to run that distance whether I’m training for a race or not. Since I’m also a slacker at training for specific race goals, I usually head into race day ready to accept whatever the day brings. I do try to eat right and hydrate in the days leading up to a race, and I try to take two days “off” before race day, but that’s about it. But this week was different, because the event on my calendar was going to be more of a challenge than I’ve faced in a while.
The PA Dutch Farm To Fork Fond Start/Finish Line
My husband and I were doing the 65 mile route of the Fork To Farm Fondo in Lancaster, Pennsylvania. (Full sponsored review to come!)
After we did our 40 mile ride a few weeks ago, I realized how far 65 miles was going to be and how long we would be “in the saddle.” I also starting worrying wondering about the “rolling hills” of Lancaster farmland. (Or as a fellow rider put it on twitter, #rollinghillsmyass). So I dialed back my workouts last week, canceled, my Orange Theory Fitness class, and even asked my son for a rain check when he asked me to go climbing with him again. I had to keep my eyes on the prize and adjust my workouts to help my legs get rested and ready.
Weekly Wrap
Here’s my recap for the Weekly Wrap Link Up hosted by Holly and Tricia:
Monday: 45 minute strength routine at home, focusing on upper body and core to give my legs a bit of a break.
Tuesday: 4.5 mile neighborhood run
I was tempted by cooler temperatures (in the 70s) but it was still very humid.
There’s a layer of mist on top of the grass in this picture.
Wednesday: Vinyassa Flow Yoga program from Amazon Prime.
My body was telling me it needed yoga more than a strength workout, so I downloaded this program from AmazonPrime.
I couldn’t figure out an easy way to skip through the long intro/tutorial section, and then only had time for the warm-up and not quite all of the first 20 minute segment. I’m hoping I will find it more satisfying when I can do a full series.
Thursday: 4.5 mile neighborhood run
Finally cooler weather and lower humidity–
and pretty clouds reflecting the sunrise!
Friday: 60 minutes Core Power Yoga 2
I hadn’t been to CPY since I snuck in a class during my business trip to San Francisco in June and it felt so good to be back.
It was only after I was dripping with sweat that I realized that taking a hot yoga class the day before an epic bike ride probably was not the best way to “stay hydrated.” Oops! 😉
Saturday: 67 mile Fork To Farm Fondo ride!
Much, much more to come!
Sunday: 60 min Core Power Yoga 2
I thought an hour on the mat would be a good way to stretch out all my muscles after our 4.5 hour bike ride and 2.5 hours in the car–and before my 3 hour train ride to NYC on Monday. We did some great hip-opening moves and spent a long time in relaxed pigeon pose which both felt so good.
[Tweet “Scaling Back My #Workouts to Keep My Eyes on the Prize”]
Do you cut back your workouts before a big event?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I hate when yoga videos make you watch the intro every time. I have Amazon Prime but I never thought to see if they have yoga videos! I need to check it out.
I’m so looking forward to your recap of your bike ride!
Let me know if you find a good one!
OOOOH IM LOOKING THIS MORNING TOO!!
67 miles is a lot of cycling. That is a great speed for that distance too — with hills! I look forward to your recap! I do usually take off a couple of days before an big event, but not usually for a 5k. That’s a pretty sunrise pic. I’m sorry I missed the monthly coffee date. After a long, tough week I just couldn’t get my act together. Next time! Thanks for linking, Coco.
You can stop by for coffee anytime. 🙂
Yes! I’ve learned that cutting back my workouts before a race is so important. My trainer had been telling me for years but I finally listened!
What a great week of prep for the event! I felt like doing some yoga as I read your post (hunched at my work desk). I also hate videos that won’t let you skip the intro. I can’t imagine many people would rewatch if the intro was overly long. Congratulations on your ride! That area is so beautiful. 🙂
Can’t wait to hear the recap of this event! I’ve been uncomfortable riding less than half that distance, lol! Hopefully it was a great time with delicious food!
I keep telling myself I want to take a yoga class but then I chicken out. My tight muscles would be very appreciative right now!
Oh my gosh, it took me ages to try a class, but when Cynthia and Mar were going how could I say no? You know the saying: Try it, you’ll like it!
I hate when you can’t skip the intro on work out videos. I hope the rest of it was good at least. And it sounds like yoga was a perfect option after that long bike ride and before your train trip!
There must be a menu that lets you skip it but I couldn’t find it. I randomly advanced the program, but then couldn’t tell if I had gone too far.
Oh yes, PA is very hilly — but oh so beautiful. I actually think it’s one of the prettiest states.
I often go for a lot more yoga before a race. Lately I haven’t been able to get as much yoga in as I’d like.
I do think yoga is good before a race. But maybe not hot yoga that makes you sweat buckets!
My eyes have been wandering here lately! No not that kind of wander I’ve been doing lots of things I can’t while racing. Now it’s got me to thinking about racing again and some things I don’t want to have to give up. The struggle is real!
Amazon Prime has Yoga videos, I did not know this!
I’m holding my head in shame, I so had planned on getting a coffee post ready this month and I did not… 🙁 That is another struggle I hope will work itself out in the coming weeks. Thanks Coco for making our WW what it is!
Sometimes our coffee date weekend even takes me by surprise – I think the next one will be over Labor Day weekend. Hope you can make it. 😉
I usually just wing it on race day to and pray for the best. But you have a point 65 Mikes is a long way. Hope all that cutback and core yoga helped. I have never done core yoga. Sounds intense.
The yoga classes just have a few minutes of core exercises in a middle. Even though the moves are pretty simple they are incredibly hard!
An hour of yoga sounds great after that long ride ! I can’t wait to hear about it. You were very speedy!
You did great with your little taper, although still a very active week 🙂
I’m really looking forward to seeing more of Pennsylvania now that our daughter is there (she’s in Hanover). I usually try to cut back my mileage the week leading up to a race. I have my first-ever “mud run/obstacle course” event this weekend…no idea what to do for that LOL. The course is “only” a 10K in distance, but there will be some challenges en route to the finish line. Probably some water, too. Yikes!
Oh, wow, I’m pretty sure we drove through Hanover on our way to Carlisle when my son was at Dickinson (he just graduated). Pennsylvania has some beautiful scenery for sure.
Good luck on your mud run!
Wow, 67 miles is a long bike ride. Cannot wait to hear what you thought of the race.
It’s a long way – but it was fun. Stop by tomorrow for more. 🙂