I spent last week counting down to the Pennsylvania Dutch Farm To Fork Fondo. It’s the ride I’ve been looking forward to since we signed up in January, and training for since mid-May.
How I love the Farm To Fork Fondo logo!
While I have a cut-back pattern I usually follow the week leading up to a running race, I didn’t give much thought to what I should do the week before this ride. After struggling through OTF on Monday and feeling tired when I headed out for an easy run on Tuesday, I knew I had to make some adjustments so my legs would have something to give to those Lancaster hills on Saturday. Although I generally suck at taking it easy, I had to get my priorities straight.
I love all my workouts and hate missing even one. That shows through in my recap for the Weekly Wrap link up hosted by Holly and Tricia and this week’s guest host, my Ultimate Coffee Date co-host, Deborah at Confessions of a Mother Runner!
Monday was a tough tornado-style workout at Orange Theory Fitness, where we spent 5 then 4 then 3 minutes at each station. We did a lot of core moves during the floor sessions, including both tucks and roll-outs on the ab dolly.
Tuesday I planned on a 30 minute run and 30 minutes of strength training, but I wanted to do a “monument tour” run for a Relive video (you can see it in my Runfessions post), so I ended up doing a 3.5 mile loop from my office and around the reflecting pool.
#nofilter needed for this spectacular view
I also ended up spending about 45 minutes doing strength exercises, pushing the limits of my muscles and my schedule!
Although I had decided on Tuesday that I needed to cut back on my workouts, I still went to indoor cycling class on Wednesday, since it was the only time I would “ride” before the Fondo. As usual, it was a great workout with a good balance of hills and sprints.
I did change my workout plans for Thursday, opting for a strength workout at home instead of another run + strength combo. I focused on upper body and core to give my legs a break–although I did take time for some much needed foam rolling.
I started Friday with my 6:00 am CPY2 class at CorePower Yoga, hoping the hot yoga would do my muscles more good than harm. I was glad it was an upper-body/arm-focused class that didn’t wear my legs out, but included enough downward-facing dogs, pigeon poses, and spinal twists to stretch out my tightest muscles.
I still felt tired Friday afternoon, so after we checked into our bed and breakfast I took a nap until it was time for packet pick-up. We also went to bed early, right after the Farmer’s Dinner, so when the roosters cock-a-doodle-doo-ing woke us up on Saturday, I was ready to go!
Stay tuned for the recap!
How do you count down, gear up and cut back before a big event?