​​​​​​​​​​​​​​​​​​Workouts for the week of 4-4-2022 (6 DAYS to Go...)        

Monday – Easy Run (3 miles) followed by 8 x 20 second strides
Tuesday – REST
Wednesday – Easy Run (3 miles) followed by 6 x 20 second strides
Thursday –  Easy Run (2 miles) followed by 6 x 20 second strides
Friday – REST (Safe Travels!)
Saturday –  B2V 2022 RACE DAY
Sunday – CELEBRATE

Estimated Weekly Mileage: 9+ Miles​

NOTES:

We have arrived! Our last week of tapering is upon us and the race is just around the corner. The goal for this week is to simply MAINTAIN FITNESS and store up glycogen. Keep the volume low, but add little short bursts of high intensity with the 20 second strides (VERY IMPORTANT). After finishing each brief workout, you should feel like you have plenty of energy left to run farther and faster. Remain comfortable and relaxed throughout. Stay up tall and remember the “belly breathing” techniques discussed throughout the training season. Practice makes perfect…even this late in the game.

Mentally prepare yourself for your Leg assignment (getting the baton, running at night or in the heat, up-hill or down-hill, in the rain, cool temps or high winds, running alone or surrounded by competition, feeling a rush of energy at the last mile marker, crossing the finish line, etc., etc., etc.). Use the 20 second strides after the short runs to shake out any nervous anxiety or TAPER MADNESS you might be feeling (very common!). Continue to take your vitamins (B-12's, Vitamin C, Multi Vitamin gummy from Costco, Fred Flinstone grape flavor, etc.), get your sleep, and drink plenty of water. Properly hydrating yourself occurs days before a race, not the hours before (that will only make you have to run to the restroom or possibly cause a side stitch). Being well hydrated is especially true for those individuals planning on flying into Vegas and/or running the first few Legs of the race (it's going to be HOT)! Overall, just take care of yourself and show up ready to run your best.

TIPS

10 Tips for the Final Week before a Race

1 – Don’t over train:
You can harm your race prospects far more by succumbing to anxiety and over-training in the final week, than taking it easy and “tapering”. If you've been training hard throughout the season, you can afford to do your normal training thru Tuesday, before easing off (assuming the race is on a Saturday). In fact, your Monday and Tuesday routine should be slightly lower than normal though, to ensure that your body is still at peak condition, but not over-fatigued.

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